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

12/02/2015

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

Back Squat (3×8@70-80%)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

5 Power Clean (155/105)

10 Wall Balls (20/14)

Rx+

8minute AMRAP

5 Power Cleans (185/125)

10 Wall Balls (20/14, 12′)

Mobility

Couch Stretch/IT Band Smash

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