WOD 10/03/2017

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

Warm-up

Warm-up (No Measure)

10 reps each

Clean Pull

Hang Muscle Clean

Power Clean

Front Squat

1:00 Dip stretch

Skill / Strength

Warm-up (No Measure)

Gymnastics

4 sets NFT

10 Ice cream makers

10 Ring Rows

10 Seated Box jumps

Workout 1 – Fitness

Metcon (Time)

For time:

20 Assisted Dips, then,

4 rounds:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

(35/25)
—–

[RX+]

sub 10 Ring dips

Workout 2 – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cooldown