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


CrossFit Glendora – WOD

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“Courage starts with showing up and letting ourselves be seen.”

― Brené Brown


2 Rounds:

5 muscle snatch (empty bar)

5 snatch grip push press (behind the head)

5 box step ups (each leg)

5 Bird Dogs (each side)

5 burpee high jumps

– into workout prep –

2 Rounds:

8/6 Cal. Ski/Row

4 Power Snatch (light)

2 Box Jump Overs

– rest 30 secs between rounds –


Metcon (Time)

For time (teams of 2 (1:1)):

5 rounds each:

21/15 Calorie Ski/Row

15 Power Snatch (75/55) (95/65)

9 Box Jump Overs (24/20) (30/24)
One partner finishes a round, then the other partner goes.

Power snatches should ideally be unbroken, or finished in 2 sets at most.

Go hard each round, DO NOT rebound for box jump-overs. Come down quickly, but controlled.

Partners do not have to use the same weight/box height. Scale as needed!

2nd Training

Metcon (AMRAP – Reps)

3 sets:

7/7 Dumbbell Windmills

7 Strict Chin Ups

1:00 Sandbag Bear Hug Hold
Rercord 45 reps if complete.


Hamstring Stretchers, Ankle Stretch, Plantar Smash

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