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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Don’t hold together what must fall apart. The familiar life crumbles so the new life can begin.” -Bryant H. McGill

Warm-up

Coaches’ Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20/17 cal Bike or Row

15 Burpees

200m Suitcase Carry

RX: 53/35 RX+: 70/53
Suitcase carry is a single-arm DB carry.

For those that missed out on “Hotshots 19” yesterday, that is an option for today.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Mobility

Coaches’ Mobility

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