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

05/04/2015

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

2-Pause Clean (3-3-3-3-3)

Pause@knee and PP

Metcon (Time)

4 Rounds for Total Working Time

10 Hang Power Clean (115/75)

10 Burpees

200m Run

Rest 1 minute in between Rounds

Rx+

4 Rounds for Total Working Time

10 Hang Power Cleans (155/105)

10 Burpees

200m Run

Rest 1 minute in between Rounds

Mobility

Plantar Smash/IT Band Smash

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