CrossFit Glendora – WOD
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
Pause Clean (@knee) (3-3-3-3-3)
Metcon (Time)
5 Rounds For Total Working Time
7 Hang Power Clean (95/65)
7 Thruster (95/65)
21 Double Unders
Rest 1 minute
Rx+
5 Unbroken Rounds For Total Working Time
7 Hang Power Cleans (115/75)
7 Thrusters (115/75)
35 Double Unders
Rest 1 minute
Mobility
Barbell Quad Smash/Barbell Calf Smash
