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

November 18, 2013

11.19.13

TUESDAY

warm up– 100cal Airdyne

Strength:

3×5 Hang High Pull (singles @110%)

3×8 DB Row

Olympic:

3×5 Squat Clean n Jerk (singles @ 65%, work on positioning hold bottom for 2sec)

Metcon:

9min AMRAP of:

30 Double Unders

8 HSPU's…45

10 Hang Cleans…115/75 

For Reps

Auxiliary:

3x15m HS walk

 

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