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

10.6.17 FRIDAY “COWBOY”

October 05, 2017

Strength:

4min EMOM of 4 Shoulder Press

3min Rest

4min EMOM of 4 Front Squats

Metcon:

3 Rounds of:

34 Butterfly Sit Ups

21cal Bike

13 Burpee Box Jump Overs…24/20″

8 Heavy KB Swings…97/70

5 Ring Muscle Ups (Sub- 10 Ring Rows/10 Dips)

3 Rope Climbs

For Time

(17min Time Cap)

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