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

15-12-9-6-3

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