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

06/19/2015

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

Tempo Front Squat, 42X1 (3×5@65-75%)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

5 Deadlift (135/95)

5 Hang Power Cleans (135/95)

10 Lunges

10 Air Squats

Rx+

8minute AMRAP

5 Deadlift (185/125)

5 Hang Power Cleans (185/125)

10 Jumping Split Squat

10 Jumping Air Squat

Mobility

Posterior Chain Smash/RC Squat

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