Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
50 Dubs or 100 Singles
10 Medball cleans
10 Inch worms
Metcon (AMRAP – Reps)
2min AMRAP x 4(2min rest between)
12 Power Clean
Max Wallballs
Rest 5min
2min AMRAP x 4(2min rest between)
12 Power Cleans
Max Calories
There are alot of Power Cleans in todays Sprint style metcon. Choose a weight you can move efficiently and push yourself to get more than 20 calories each round and 30 wallbablls each round
Warm-up (No Measure)
Cool Down
Coach led stretches