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

October 20, 2013

10.21.13

MONDAY

warm up– 2×20 Reverse Hypers

Strength:

Back Squat 3×10

(work up to and use same weight for all 3 sets)

Metcon:

9…7…5 of:

Ring Muscle Ups

Bear Complex…185/125

For Time

Gymnastics

40 L-sit Pull Ups

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