Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
600m Jog
Metcon (Time)
For Time(30min CAP)
800m Run
30 Power Snatch
30 Box Jumps
30 Calories
30 Thrusters
30 Pull ups
800m Run
Same weight on barbell for both movements. You should be able to finsih reps in 3-5 sets
Warm-up (No Measure)
Cool Down
Barbell mash or foam roll sore muscles