Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

500m Jog

25 Medball Cleans

500m Jog

Clean ( 10min EMOM 1 Power Clean + 1 Squat Clean)

Build to a heavy weight and use same weight for all 10 sets

Metcon (Time)

21-15-9(20min CAP)

Back Squats


HSPU or DB Shoulder Press

Burpees over bar
Coach Tip* Tailor the weight on your barbell so its challenging to complete all reps unbroken. Move fast and push those limits. this will be hardest on your breathing and controlling your heart rate. PURSUE YOUR LEGEND!

Warm-up (No Measure)

Cool Down

Coach led stretches