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

11.16.16

November 15, 2016

Warm up- 1000m Row

Olympic:

5min EMOM of:

1 Clean Complex

(Complex= 3 Hang High Pull, 1 Power Clean)

Auxiliary:

18 Ring Muscle Ups

100 Double Unders

15 Ring Muscle Ups

75 Double Unders

12 Ring Muscle Ups

50 Double Unders

(Every Time you break RMU, 20 Dubs)

For Time

Metcon:

Explode WOD

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