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

03/28/2016

CrossFit Glendora – WOD

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Warm-up

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

Weightlifting

Hang Power Snatch+Hang Snatch (5 sets, (2+2))

Custom Metcon

Metcon (Time)

4 Rounds for Time

8 Pull Ups

8 OHS (115/75)

8 Burpees

Rx+

4 Rounds for Time

12 C2B Pull Ups

12 OHS (135/95)

12 Burpees

Mobility

Shoulder Smash/Banded Sink/Olympic Wall Squat

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