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

December 15, 2009

12.16.09

WEDNESDAY

"ARMSTRONG"

1 Mile Bike

30reps… HSPU's/ Pull Ups/ Push Ups

1 Mile Bike

20reps… HSPU's/ Pull Ups/ Push Ups

1 Mile Bike

10reps… HSPU's/ Pull Ups/ Push Ups

For Time

Alg_lance
Lance Armstrong does KB swings (you should too) 

Post time to comments

12.16.09

Strength:  Back Squat

4…3…2…1…2…3…4

Skill:  Muscle Ups on PU bar

http://www.crossfit.com/cf-info/excercise.html#Gymnastics

 

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  1. MJ Reply

    Rx 19:52

  2. TRRN Reply

    rx: 18:58

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