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

04/24/2015

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

Front Squat (3×6@70%)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 Deadlifts (95/65)

6 Thrusters (95/65)

18 Double Unders

Rx+

10min AMRAP

7 Deadlifts (135/95)

7 Thrusters (135/95)

28 Double Unders

Mobility

Barbell Quad Smash/Banded Overhead

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