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

Day

November 20, 2018

11.21.18

Intervals: 4 Rounds of: :40sec work/:20sec Rest Min1- Treadmill Cals Min2- Ski Cals Min3- Burpee onto Plate Min4- Bar Muscle Ups Min5- Rest Auxiliary: 27…21…15…9 of: GHD Med Ball Toss…20/14 Axle Front Rack Walking Lunge Steps…160/110 Metcon: Explode WOD
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11.21.18 WEDNESDAY “DUCK HUNT”

**10:00am Class only on THURSDAY** “Move60” is on Wednesday 6:30pm Strength: Sumo Deadlift 6@75% 4@80% 2@85% Metcon: 55/45cal Row 15 Shoot Throughs 34 SDLHP…135/95 10 Shoot Throughs 34/21cal Row 5 Shoot Throughs 21 SDLHP’s…135/95 For Time (15min Time Cap)
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