Call: Ben: 626 224-8717 or Marc: 626 733-2799

03/08/2016

CrossFit Glendora – WOD

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CFG warm up (No Measure)

400m run or 500m row

10 figure 8 shoulder swings

5 inch worms

2 rounds of

10 walking lunges

10 overhead squats

10 situps

5 pullups

20 double unders

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

5 Power Clean & Jerk (135/95)

7 Burpees

9 Calorie Row

-then-

Rest 6 minutes

Rx+

12minute AMRAP

5 Unbroken Power Clean & Jerks (155/105)

7 Burpees

9 Calorie Row

-then-

Rest 6 minutes

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

7 Thrusters (95/65)

9 Burpees

11 Calorie Row

Rx+

12minute AMRAP

7 Unbroken Thrusters (115/75)

9 Burpees

11 Calorie Row

Mobility

Barbell Quad Smash/RC Squat

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