WOD 08/04/2017

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

Warm-up

Warm-up (No Measure)

-Air Squat x 10

-Push up x 10

-Squat thrust x 10

-PVC Front Rack stretch

-Front Squat x 10

-Push Press x 10

– Thruster x 10

Workout 1 – Fitness

Metcon (Time)

50-30-20 reps for time:

Single under

Squat thrust

Workout 2 – Performance

Metcon (Time)

30-20-10 reps for time:

Double under

Burpee

20” Box jump
—–

[RX+]

45-30-20 reps for time

Skill / Strength

Power Clean (3 x 3)

Cooldown