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

08/28/2015

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 (5×4@75-85%)

Strict Pull Up (5×5-10)

Metcon (Time)

For Time:

16-14-12-10-8

Wall Ball (20/14)

Burpee Step Up (24/20)

Rx+

For Time:

20-18-16-14-12

Wall Ball (20/14)

Burpee Box Jump (24/20)

Mobility

RC Squat/Barbell Quad Smash

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