Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm up

600m Row

Metcon (Time)

For Time (30min Cap)

30 DB Snatch

30 Box Jumps

30 Power Snatch

600m Run

30 DB HCJ(1DB)

30 Box Jumps

30 Hang Clean and Jerks
Coach Tip*Tailor this Grind workout so you are able to do sets of 5-8 reps unbroken of both barbell mvmnts. DB weight should be tailored to big sets of both DB mvmnts. You should not finish faster than 22 minutes

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore muscles.