19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

1.12.16

January 11, 2016

Warm up- 50cal Assault Bike

Olympic:

10min EMOM of:

CnJ Complex

(complex= 1 Power Clean, 1 Squat Clean, 1 Jerk)

Strength:

9/12…6/9…3/6 of:

Ring Muscle Ups

KB Swings…97/70

Metcon:

Explode WOD

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