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

September 30, 2013

10.1.13

TUESDAY

warm up– 10-1 Airdyne Cals and GHD Sit Ups (not for time)

Strength:

3×3 Unbroken Power Cleans

Metcon:

40 Power Cleans…245/165

EMOM 2 Paralette HSPU's…(1)45/(2)45 plates

For Time

Running:

4x100m Sprint (rest 2min)

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