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

11/16/2015

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 (3×5@75-85%)

Strict Pull Up (3×8-12)

Metcon (AMRAP – Reps)

3 Rounds for Reps

1:00 Hang Power Clean (95/65)

1:00 Bar-Facing Burpee

2:00 Rest

Rx+

3 Rounds for Reps

1:00 Hang Power Clean (135/95)

1:00 Bar-Facing Burpee

2:00 Rest

Mobility

IT Band Smash/Couch Stretch

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