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

1.22.17

January 22, 2017

Warm up- 5x15cal Bike (30sec Rest)

Olympic:

5min EMOM of:

Snatch Complex

(Complex= 1 Hang High Pull, 1 Power, 1 Squat)

Strength:

6min EMOM of 6 Deadlifts

6min EMOM of 6 Weighted Chin

6min EMOM of 6 Landmine

3×20 Back Ext

Auxiliary:

3 Rounds of:

500m Row

20 Box Jumps…30/28

25 Toes to Bar

Metcon:

Explode WOD

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