Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
500m Jog
20 Walking Lunges
Front Squat (Every 2min x 6, 4 Front Squats)
Take 10mins and warm up to a heavy 4 reps and do all sets at same weight.(That means you too Eric, Ken and Costa)
Metcon (Time)
27-21-15-9(12min CAP)
Power Snatch
* 50 Dubs or 100 Singles between rounds
Power Snatch should be moderate to light. You should be able to do all 27 reps in 3 sets or less.
Warm-up (No Measure)
Cool Down
Barbell, foam roll or lacrosse ball smash sore muscles