Ionic Fitness – CrossFit

6 year Anniversary Party this Saturday At Ionic Fitness @ 7pm

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Warm-up (No Measure)

Warm Up


10 DB Upright Rows per arm

10 DB Shoulder press per arm

200m Jog

Power Snatch (Every 2min x 6, 4 Power Snatch)

Build across 6 sets to a heavy 4 reps

Metcon (Time)

20-15-10(15min CAP)

DB Snatch per arm


Pull Ups
Move fast in todays Sprint metcon. Should be close to unbroken on all DB Snatch and sprinting calories. Pull up modification should allow you to finish all reps per round in 2 or 3 sets

Warm-up (No Measure)

Cool Down