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

WOD

CrossFit Glendora – WOD

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QOD

“We don’t rise to the level of our expectations, we fall to the level of our training.” – Archilochus

Warm-up

Weightlifting

Back Squat (3 x 5 @75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min amrap:

RX:

16 thrusters (75/55)

16 pull ups

16 bar facing burpees

RX+:

(95/65)

8 BMU’s

EXTRA MILE

Metcon (Time)

For time:

50 cal assault bike

50 DB bench press (50/35)

50 TTB

50 push ups

-rest 4 minutes-

25 cal assault bike

25 DB bench press (75/50)

25 TTB

25 push ups

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