Ionic Fitness – CrossFit

6 Year Anniversary Party this Saturday @ Ionic Fitness 7pm
Happy Birthday Roma Miruntenko

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Warm-up (No Measure)

Warm Up


15 Push ups

15 Calories

Bench Press ( Every 2min x 6, 4 Bench Press)

Take 10 minuts and warm up to a heavy 4 reps and do all sets at tha t weight

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Push Press

10 Hang Squat Cleans

10 Box Jump Overs

*Rest 12% drop in HR or 1 min
Moderate to heavy barbell for push press will be a moderate to light weight for Hang Squat Cleans. Same weight for both but choose weight based on your push press. Aim to finish 5 rounds

Warm-up (No Measure)

Cool Down

Coach led stretches