Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Medball Cleans

10/10 DB Shoulder press

Power Clean + Jerk (10min EMOM 2 Power Clean + Jerk)

Build across the 10 sets to find a heavy complex of 2 Power Cleans and 1 Jerk

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 Front Squats


9 Pull Ups

600m Run
Same weight on barbell for both movements. You should be able to do a couple rounds unbroken on barbell movement but then no more than 2 or 3 sets to finish reps. Choose modification on pullups so you can do them unbroken or in no more that 2 sets. Aim to finish 3+ rounds

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles