Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Calories

20 Push ups

Push Press (Every 2min x 5, 2 Push Press 85+%)

Metcon (Time)

3 Rounds For Time(12min CAP)

10 Burpee Box Jump Over

10 Power Snatch
Go heavy on The PS. Should be able to do 3 unbroken.

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash sore muscles