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

09/11/2015

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 (5×3@80-90%)

Strict Pull Up (5×5-10)

Metcon (Time)

4 Rounds for Time

9 Thrusters (95/65)

11 Slam Balls (25/20)

20 Step Back Lunges

01 Burpee

Rx+

4 Rounds for Time

9 Thrusters (115/75)

11 Slam Balls (30/25)

20 Jumping Split Squat

01 Burpee

Mobility

Barbell Quad Smash/Barbell Calf Smash

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