WOD 10/11/2017

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

Warm-up

Warm-up (No Measure)

460m run

10 Strict Pull-ups

200m High Knee Skip

Workout 1 – Fitness

Metcon (AMRAP – Reps)

AMRAP 15:00

200m DB Suitcase Carry (35/25)

20 Air Squats

*score total air squats
——

[RX+]

None

Workout 2 – Performance

Metcon (AMRAP – Reps)

AMRAP 15:00

200m DB Farmer’s Carry (35/25)

50 Air Squats

*score total air squats
—–

[RX+]

(50/35)

Skill / Strength

Shoulder Press (4 x 10)

Cooldown