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

4.25.17

April 24, 2017

Warm up- 50cal Ski Erg

Auxiliary:

15…10…5 of:

Snatch…185/125

(400m Run after each set)

Intervals:

– Bike at 100% output for 20sec. Observe your max watts. Take 90% of those max watts and do the following:

10 Rounds of:

30sec at 90% max watts

30sec Rest

Metcon:

Explode WOD

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