Ionic Fitness – CrossFit

Ugly Sweater Christmas Party this Saturday at Momentum Brewhouse 730pm

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Warm-up (No Measure)

Warm Up

400m Jog

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
40min CAP. This Grind style metcon will test you mentally and physically. Moderate size sets and small breaks will prove to be fast in this long Grinder.

Warm-up (No Measure)

Cool Down

Coach led stretches