Ionic Fitness – CrossFit
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