Ionic Fitness – CrossFit

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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