WOD 08/07/2017

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

Warm-up

Warm-up (No Measure)

-Lunge x 20

-Good Morning x 20

-Sit-up x 20

-Broad jump to Air Squat x 20

Workout 1 – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

Row 200 meters

3 Box Push-ups

4 Abmat sit-ups

5 Air Squats
—–

[RX+]

regular push-ups

Workout 2 – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

2 Pull-ups

3 Push-ups

4 Knees-to-elbows

5 Air Squats
—–

[RX+]

Sub 2 Bar MU per round

Skill / Strength

Back Squat (5 x 5)

Cooldown