Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

50 dubs or 100 singles

10/10 KB Press

30 RKBS

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min 1 – 10 Burpee Box Jumps

Min 2 – 10 Sumo Deadlift High pulls

Min 3 – 10 Thrusters

Min 4 – 200m Run

Min 5 – Rest
This Grind metcon will be challenging after the first couple rounds. Tailor the weight so you can perfrom all reps unbroken. Goal is to finish each round in under 40 seconds

Warm-up (No Measure)

Cool Down

Coach led stretches