Ionic Fitness – CrossFit

Happy Halloween!

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Warm-up (No Measure)

Warm Up

800m Row

Single Leg RDL With Barbell (5 x 5/leg)

Find a weight to move for all sets and reps

Metcon (Time)

4RFT(20min CAP)

15 HSPU or Db Shoulder Press

12 Cal

9 Power Snatch

6 Burpee Box Jumps

*rest until Hr drops 12% or 1 min
Coach Tip* You know when there is built in rest that we want you to Sprint this workout. Goal would be to finish each round in under 3:30 minutes

Warm-up (No Measure)

Cool Down

Mash Hamstrings with barbell on rig