Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

200m Jog

10 Db Hang Clean and jerks

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
One should only do Rx weight if they can complete 1 round unbroken at that weight.

Metcon (AMRAP – Rounds and Reps)

5min ABRAP

30 Bicycles

30 KB Tea Pots

30 Sit ups

Warm-up (No Measure)

Cool Down

Coach led stretches