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

November 24, 2013

11.25.13

MONDAY

warm up– 200 Double Unders

Strength

3×6 Sott's Press (from the bottom of the front squat)

3×6 Romanian Deadlift

Olympic:

3×6 Above the Knees Hang Clean @ 65%

Metcon:

3 Rounds of:

1min AMRAP of Power Cleans…185/115 pounds

1min AMRAP of High Wall Balls…20/14 pounds…12/11 feet

1min AMRAP of Toes to Bar

1min Rest

For Total Reps

Auxiliary:

3x50m Sprint

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