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

December 05, 2010

12.6.10

MONDAY

"12 MONKEYS"

12 Muscle Ups

12 HSPU's… hands on 45's

12 Snatches… 135/95 pounds

12 Burpees

12 Bears… 135/95 pounds

12 Box Jumps… 24/20" box

12 KB Swings… 70/35 pounds

12 Pistols (single leg air squat)

12 Knees to Elbows

12 Deadlifts… 135/95 pounds

12 Push Ups… hands release

12 Walking lunges…45/25 pounds (12 steps each leg)

For Time

610 
CrossFit 610's PA Fittest Competetion.  Emily Pale 2nd Place Women's, Brian Quinlan 1st Men's and congradulations to Jon Alosio on his first competetion and 4th place finish in WOD 2! 

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12.6.10 12 Monkeys 

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  1. Lee Reply

    12 Muscle Ups – 12 pull ups, 12 tricep dips on rings with band
    12 Snatches… 35 pounds
    12 Burpees
    12 Bears… 35 pounds
    12 Box Jumps… 18″ box
    12 KB Swings… 25 pounds
    12 Pistols (single leg air squat)
    12 Knees to Elbows
    12 Deadlifts… 35 pounds
    12 Push Ups… hands release
    12 Walking lunges…25 pounds (12 steps each leg)
    8.53 or 8.54 – I think

  2. BQ Reply

    Rx’d 11:13

  3. R Meade Reply

    Very cool and great job Brian, John and Emily.

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