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

December 20, 2009

12.21.09

MONDAY

"HELL MINUTE"

AMRAP (as many reps as possible) in 1 minute of:

1. BW Bench Press/ 2. Sit Ups/ 3. Air Squats/ 4. Pull Ups/ 5. Burpees/ 6. Treadmill Sprint

Recover 3min between exercises

After Burpees, recover 3 min then sprint on the treadmill at a 2% grade and 12mph for as long as possible.

IMG_1450

Post amout of reps and load for 1-5 and time for 6

12.21.09

Strength:  Clean and Press

2…2…2…2…2…2

Skill:  Pull Up Bar Muscle Ups

 

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  1. MJ Reply

    Rx 35/35/63/49/26/71 secs = 279

  2. TRRN Reply

    This was my first day back in a while after being sick. Still not feeling great, so I am pretty disappointed in these numbers. Hopefully I can get it back and do better next time. rx24/37/61/45/27/52=246.

  3. Collins Reply

    As rx’d 21/40/64/36/25/64 secs=250

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