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

Day

January 1, 2019

1.2.19

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD
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1.2.19 WEDNESDAY “DEATH ROW”

Strength: 10…8…6…4 of: Deadlift…80% 1RM Strict Weighted Dip Metcon: 6 Rounds of: 18/15cal Bike 18/15cal Row 15 Heavy Wall Balls…30/20…10/9 1min Rest For Time (22min Time Cap)
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1.1.19 TUESDAY “HAPPY NEW YEAR 2019

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 19 Bear Complexes…95/65 (EMOM of 2 Synchro Burpee Over Bar) 4min Rest For Total Reps
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