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

12.21.18 FRIDAY “VENOM”

December 20, 2018

**HOLIDAY SCHEDULE**

12/24- Monday 9am, 10am and 11am Class “12days of Xmas” workout

12/25- Closed

12/26- Normal Schedule

Strength:

Work up to a heavy single rep Shoulder Press and chin up. Use those final loads for the following percentages.

6@90%

4@95%

2@100%

Metcon:

27…21…15…9 of:

Calorie Row

Shoulder to OH…115/75

For Time

(10min Time Cap)

*Most likely we will be cycling through this workout today in heats, not waves. Please advise the coach if you need to be in an earlier heat.

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