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

1.18.17

January 17, 2017

Warm up- 1000m Row

Olympic:

7min EMOM of:

1min- 7 CnJ

2min- 6 CnJ

3min- 5 CnJ

4min- 4 CnJ

5min- 3 CnJ

6min- 2 CnJ

7min- 1 CnJ

– move up in weight each min

Auxiliary:

4 Rounds:

22 GHD Sit Ups

50 Double Unders

Metcon:

Explode WOD

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