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

WOD

CrossFit Glendora – WOD

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QOD

“Nothing can resist a human will that will stake its very existence on its purpose.” -Benjamin Disraeli

Warm-up

Weightlifting

Snatch (4 x 4)

Your choice of weight, really focus on form. If possible, try to touch and go.

Metcon

Metcon (Time)

For total working time:

Every 6 mins x 3:

(Push the pace)

RX:

15 thrusters (75/55)

15 sit ups

15 thrusters (75/55)

15 sit ups

RX+:

thrusters (95/65)

GHDs
Record total working time

Mobility

EXTRA MILE

Metcon (No Measure)

5 sets:

25/20 cal row

50′ HS walk (use obstacle if possible)

5 snatches (165/115)

*Start a new round every 5 minutes*

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