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

Day

November 22, 2018

11.23.18

Olympic: Every 30sec for 7min: 2 Power Cleans 1 Hang Squat Clean Auxiliary: 21 Ring Muscle Ups 21 Burpee Box Jump…30/28″ 21 High Heavy WB…30/20…11/10 21 DB Hang CnJ…65/45 Metcon: Explode WOD
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11.23.18 FRIDAY “COUGH SYRUP”

Strength: Take 7mins to work up to a very heavy Thruster. Metcon: 4 Rounds of: 4min AMRAP of: 10 Burpee Over Bar 20 Thrusters…95/65 20/15 Ski Cals 4min Rest For Total Reps
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