WOD 08/02/2017

By: 0

IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

Warm-up (No Measure)

-KB Windmill, 15 per side

-20 Ring rows

-2:00 Child’s Pose

Workout 1 – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Row 500 meters

5 DB Front Squats (25/15)

10 Ring rows

15 Russian KB swings (35/26)

Workout 2 – Performance

Metcon (Time)

4 rounds for time:

Bike 1 mile

10 DB Front Squats (35/25)

15 Pull-ups

20 KB swings (53/35)
—–

[RX+]

6 rounds for time

Skill / Strength

Push Press (3-2-1-1-1)

score your heaviest single

Cooldown