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

12/10/2015

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

3 Push Press+3 Split Jerk (5x(3+3))

Evil Wheel (5×6)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

15 Calorie Row

10 T2B

15 Push Press (75/55)

Rx+

15minute AMRAP

20 Calorie Row

10 T2B

20 Push Press (95/65)

Mobility

Banded Overhead/Olympic Wall Squat

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