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

WOD

CrossFit Glendora – WOD

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QOD

“The world breaks everyone, and afterward, some are strong at the broken places.” —Ernest Hemingway

Warm-up

Coaches’ Warm-Up

Weightlifting

Deadlift (4 x 5)

Same weight each set, approx 72-74% of 1 RM.

Metcon

Metcon (Time)

For total working time:

27 Thrusters

800m Run

Rest 2:00

21 Thrusters

600m Run

Rest 1:00

15 Thrusters

400m Run

RX: 75/55 RX+: 95/65
Subtract 3:00 from total time for total working time

Mobility

Coaches’ Mobility

BONUS BURN

Metcon (Time)

30-20-10 calories:

Assault Bike

Row

Ski Erg
Rest 2:00 after round of 30; rest 1:00 after round of 20.

Record total working time.

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