Ionic Fitness – CrossFit

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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