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

November 17, 2013

11.18.13

MONDAY

warm up– 2×20 Hollow Rocks, 3×5 Skin the Cat

Strength:

3×8 Safety Bar Squat

3×8 DB Standing Shoulder Press

Olympic:

3×3 Snatch Complex @ 60%

(1 Low Hang Power, 1 High Hang Power, 1 OHS with 2sec pause at bottom)

Metcon:

15 Bar Muscle Ups

21 OHS…135/95

10 Bar Muscle Ups

15 OHS…135/95

5 Bar Muscle Ups

9 OHS…135/95

For Time

(10min Time Cap)

*this Saturday at 3pm we start Team training

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