Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

200m Jog

10 DB Snatches

Metcon (Weight)

Every 2min x 10,

Snatch Highpull + Midhang Snatch + High Hang Snatch
Build across 10 sets to a heavy complex

Metcon (Time)

For Time(18min CAP)

10 Toes 2 bar

10 T2B 20 Thrusters

10 T2b 20 Thrusters 30 Calories

10 T2B 20 Thrusters 30 Cals 40 DB Snatch

10 T2B 20 Thrusters 30 Cals 40 DB Snatch 50 Burpees
Have fun with this chipper. Light weight on barbell but go heavy on Dumbell

Warm-up (No Measure)

Cool Down

Coach led stretches