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

07/13/2015

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

Pause Clean+Clean (5x(1+1))

Metcon (Time)

5 Rounds for Total Working Time

7 Hang Clean (full squat) (115/75)

9 Hand Release Push Ups

11 Burpees

Rest 1 minute

Rx+

5 Rounds for Total Working Time

7 Hang Clean (full squat) (155/105)

9 Handstand Push Ups

11 Burpees

Rest 1 minute

Mobility

Lateral Opener/IT Band Smash

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