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

10/19/2015

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

5 Deadlift+5 Hang Clean+5 Front Squat (5 Unbroken sets, increase weight each set)

Metcon (AMRAP – Reps)

3 Rounds for Reps

1:00 Power Clean & Jerk (135/95)

1:00 Bar-Facing Burpees

2:00 Rest

Rx+

3 Rounds for Reps

1:00 Power Clean & Jerk (155/105)

1:00 Bar-Facing Burpees

2:00 Rest

Mobility

Couch Stretch/Olympic Wall Squat

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