Ionic Fitness – CrossFit
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.