Ionic Fitness – CrossFit
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
Calories
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