WOD 08/11/2017

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

Warm-up

Warm-up (No Measure)

-Pose drills

-460m run

-20 Pull-ups

Workout 1 – Fitness

Metcon (Time)

For time:

Bike 2 miles

Row 1,000 meters

Workout 2 – Performance

Metcon (Time)

For time:

Row 1,000 meters

Run 800 meters

Skill / Strength

Deadlift (3 x 5)

Cooldown