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

10/05/2015

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

Clean and Jerk (1-1-1-1-1-1-1)

Metcon (Time)

3 Rounds for Time

5 Push Jerks (135/95)

10 Pull Ups

15 Slam Balls (25/20)

200m Run

Rx+

3 Rounds for Time

5 Muscle Ups

10 Push Jerks (155/105)

15 Slam Balls (25/20)

200m Run

Mobility

Overhead Tissue Smash/Plantar Smash

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