Ionic Fitness – CrossFit
Happy Birthday Jay Parenteau and Ashley Mandeville!
Warm-up (No Measure)
Warm Up
3x
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)
Deadlifts
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