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

11.7.18 WEDNESDAY “NITROUS OXIDE”

November 06, 2018

Strength:

8…4…2 of:

Weighted Pull Ups

Work up to a heavy single weighted pull up. Once you have established a heavy single, knock that weight down low enough so you can barely accomplish 8reps. After about 2min Rest add a tiny bit more weight and perform 4 Reps. Then finally add a bit more weight and complete 2 reps.

Metcon:

21…15…9 of:

Back Squat…135/95

Chest to Bar Pull Ups

Then

21…15…9 of:

Bike Cals

Pull Ups

For Time

(13min Time Cap)

In our thoughts big guy, get better soon!

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