19 Hagerty Blvd. Unit 7
West Chester, PA

December 14, 2011




63 Double Unders

21 Hang Snatches…115/75 pounds

1mile Run

45 Double Unders

15 Hang Snatches…115/75 pounds

800m Run

27 Double Unders

9 Hang Snatches…115/75 pounds

400m Run

For Time

Nick- First day at Explode, Squat Snatches… not bad.

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  1. Lee Reply

    21.18 – 45 lbs (2nd crossfit workout in 3 weeks)!

  2. Liz Reply

    Rx 22 31, mostly power snatches tho.

  3. Paige Reply

    26:13….65 lbs for snatches. This was fun!

  4. lolo Reply

    21:08, 55#
    haha running the ghetto run in the dark makes you go so much faster.

  5. Sue W. Reply

    22…43? ,45# That was a fun one- except for the smell.

  6. Lauren Krygowski Reply


  7. Juliana Reply

    Warm Up – DU’s and Sntach practiceSeven rnudos of:35 Double-unders subbed for tuck jumps1 Snatch 40kgMake one snatch attempt per round.5:40 and 280kgFelt light but again my form isnt the best. Death by Pullups only 8 rnds and 2 on the 9th felt a sharp twinge on my left shoulder so stopped there. 3d715 GHD Sit Ups

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