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

November 11, 2013

11.12.13

TUESDAY

warm up– 200 Double Unders

Strength:

2×8 Behind the neck Shoulder Press

(use good OHS positioning and light loads)

Olympic:

3×3 Snatch (singles @ 75%)

5×3 Snatch High Pulls (singles @ 115%)

Metcon:

12min AMRAP of:

40 Double Unders

9 HSPU's…45

12 Airdyne Cals

For Total Reps

*Please do not use the Airdyne during instructional times in class

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