Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
100 Dubs or 200 Singles
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
5 Thrusters
7 Hang Power Cleans
10 HSPU or DB Shoulder Press
Choose a moderate weight on the barbell and DBs. Aim to Finish 5+ rounds
4 x 400m Run (Time)
Rest 2min between 400s
*Score is total time
Warm-up (No Measure)
Cool Down
Coach led stretces