Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

300m Jog

20 KB Squats

300m Jog

Back Squat ( Every 2min x 6, 4 Back Squats @ 80%)

Metcon (Time)

For Time(20min CAP)

100 Dubs or 150 Single Buy in


Hang Power Snatch

KB Step ups Per Leg(1KB)

Then 100 Dubs or 150 Singles Cash out
Tailor this Grind so you need to break up the Power snatches in 2 sets per round(not the round of 6 or 3s) All step ups should be unbroken and with a heavy KB

Warm-up (No Measure)

Cool Down

Coach led stretches