Ionic Fitness – CrossFit
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
12 SDHP
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