WOD 08/09/2017

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

Warm-up

Warm-up (No Measure)

3 rounds:

7 Muscle Cleans

7 Front Squats

7 Push Press

7 Thrusters

Workout 1 – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 23:00

250 meters

10 Lunges

10 Ring rows

10 DB Thrusters, 25m 15w
——

[RX+]

Sub 5 regular pull-ups per round

Workout 2 – Performance

Metcon (AMRAP – Reps)

4 rounds for reps

1:00 Max Bike cals

1:00 Rest

1:00 Max Thrusters, 95m 65w

1:00 Rest

1:00 Max Pull-ups

1:00 Rest

Skill / Strength

Shoulder Press (3 x 10)

Cooldown