Ionic Fitness – CrossFit

Happy Birthday Jay Parenteau and Ashley Mandeville!

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Warm-up (No Measure)

Warm Up


30 Dubs or 60 Singles

10 Wallballs

Clusters (10min EMOM, Build to a heavy 2 reps unbroken)

*Squat Clean Thrusters
Take 5 minutes and warm up to a moderate weight and then Build across the 10 sets to a heavy 2 reps

Metcon (Time)

30-20-10(15min CAP)


Toes 2 Bar

*50 Dubs or 100 singles between each set
Use a moderately heavy weight for your barbell. You should have to break up the first 30 reps in 3 or more sets. Modify T2B to your highest capability.

Warm-up (No Measure)

Cool Down

Coach led stretches