Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

300m Row

10 Barbell Goodmornings

10 Push ups

750m Row (Time)

This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutes

Metcon (AMRAP – Rounds)

Every 5min x 5

14 Hang Power Clean

21 Deadlifts

14 Calories
Tailor your barbell so it is the same weight for both movements. moderate weight for cleans but light deadlifts. Aim to finish in 4 minutes or less each round

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash