Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
20 Calories
10/10 KB Shoulder press
100m OH KB carry
Push Jerk ( Every 2:30 x 4, 6 Push Jerk)
Build across 4 sets to a heavy 6 reps
Metcon (Time)
4 Rounds For Time(12min CAP)
75 Dubs or 150 Singles
15 Hang Squat Cleans
Moderate wight on the barbell today. You should be able to get 5 or more unbroken reps.
Warm-up (No Measure)
Cool Down
Coach led stretches