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

10/14/2015

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

Single Arm KB Press+Windmill (4x(5+5))

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

6 Power Clean & Jerk, (135/95)

10 Pull Ups

14 Wall Balls (20/14)

Rx+

12minute AMRAP

3 Muscle Ups

6 Unbroken Power Clean & Jerk (155/105)

18 Wall Balls (20/14)

Mobility

Overhead Tissue Smash/Banded Overhead

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