3.14.20

Ionic Fitness – CrossFitHappy Birthday Katie Foiles!!!View Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min Partner AMRAP 20 Front Rack Lunges 20 SDHP 20 Wallballs 20 Burpees 600m Run TogetherBarbell weight should...

3.13.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 10 DB Snatch 10 BurpeesMetcon (6 Rounds for time) Every 5min x 6 14 Calories 14 Box Step ups 14 HSPU or DB Shoulder Press 14 Hang Power CleanEach round is scored with the time it takes...

3.12.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 600m JogMetcon (Time)For Time(30min CAP) 800m Run 30 Power Snatch 30 Box Jumps 30 Calories 30 Thrusters 30 Pull ups 800m RunSame weight on barbell for both movements. You should be able to...

3.11.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 50 Dubs or 100 Singles 10 Medball cleans 10 Inch wormsMetcon (AMRAP – Reps)2min AMRAP x 4(2min rest between) 12 Power Clean Max Wallballs Rest 5min 2min AMRAP x 4(2min rest between)...

3.7.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)15min Partner AMRAP 14 SDHP 14 Burpees 14 Front Rack Lunges 5min Rest 15min Partner AMRAP 21 Wall balls 21 Burpees 21 Power CleansOne partner...