WOD 08/12/2017

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

Warm-up

1:00 PVC Passovers

1:00 Air Squats

1:00 Samson Stretch

460m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 4:

Partner 1 &2

8min AMRAP:

200M Sprint

10 Knees to Elbows

20 Strict DB Press (30/20)

10 Burpees

Partner 3&4

8min AMRAP:

10 Mountain Climbers

20 Power Cleans (135/95)

10 Bar Facing Burpees

200M Sprint

Rest 2mins; switch and repeat

Skill / Strength

Paused Front Squat (2-2-2-2-2)