WOD 10/10/2017

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

Warm-up

Warm-up (No Measure)

Samson stretch 1:00/side

2 rounds

Lunge x 10

Push up x 10

Squat thrust x 10

Hang Muscle Snatch x 10

OHS x 10

Skill / Strength

Warm-up (No Measure)

Gymnastics

3 sets NFT

10 Bridge ups

10 R Leg swings

10 L Leg swings

Workout 1 – Fitness

Metcon (Time)

3 rounds for time:

12 DB Alt Snatch (35/25)

12 Squat Thrusts

21 Elevated P Bar Push-ups
—–

[RX+]

5 rounds of RX

Workout 2 – Performance

Cooldown

Metcon (Time)

For time:

3-6-9-12-15 reps

BF Burpee

Power Snatch, (95/65)
—–

[RX+]

3-6-9-12-15-18-21 reps for time