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

January 11, 2015

1.12.15

MONDAY

warm up– 2x500m Row

Olympic:

5×1 Clean Complex

(complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Power)

Strength:

3×5 Strict HSPU

3×5 Back Squat

3×5 Bench

Metcon1:

5min AMRAP of:

8 Burpee Bar Touches

12 T2B

Metcon2:

Explode WOD

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