Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Medball Hang Squat Cleans

Hang Clean (3 Reps every 1:30 x 7)

Build to a heavy 3 reps. Hang Squat Cleans

Metcon (Time)

7RFT(20min CAP)

7 Pullups

7 Devil Press

7 Cal

7 Box Jumps
Coach Tip* This Grind style workout should be light and fast on all movements beside the devil press. Push yourself to move heavier DBs

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash Quads