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

03/11/2016

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

From Power Position, Power Clean+Clean (5x(2+2))

Metcon (Time)

3 Rounds for Time

5 Deadlift (135/95)

5 Hang Power Cleans (135/95)

5 Front Squat (135/95)

400m Run

Rx+

3 Unbroken Rounds for Time

5 Deadlift (155/105)

5 Hang Power Cleans (155/105)

5 Front Squat (155/105)

400m Run

Mobility

Plantar Smash/Posterior Chain Floss

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