Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Medball Cleans

30 Empty Barbell shoulder press

Clean and Jerk (10min EMOM 2 Reps)

Power Clean and Power Jerk, Same weight across all sets

Metcon (AMRAP – Rounds)

Every 3min x 5

7 Thrusters

14 Burpees over bar
Coach Tip* Heavy Thrusters and Fast Burpees will make this feel like its a sprint workout that had a baby with a build workout.

Warm-up (No Measure)

Cool Down

Coach led stretches