WOD 10/05/2017

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

Warm-up

Warm-up (No Measure)

-Row 500 meters

-Lat/tri roll or stretch

-20 reps Bent row

-20 reps Hang Muscle Snatch

Skill / Strength

Warm-up (No Measure)

Gymnastics

10:00

Max Ring MU

or 30 reps for time

30 Muscle-Ups (Time)

30 muscle-ups for time

Workout 1 – Fitness

Metcon (AMRAP – Reps)

5 rounds for reps

1:00 Air Squats

1:00 Max Russian Swings (35/26)

1:00 Max Rower calories

1:00 Rest
—–

[RX+]

KB (53/35)

Workout 2 – Performance

Cooldown

Metcon (AMRAP – Reps)

5 rounds for reps

1:00 Max Rower Calories

1:00 Max Russian Swings (53/35)

1:00 Max Double unders

1:00 Rest
—–

[RX+]

NONE