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

April 21, 2011

4.22.11

FRIDAY

"ENTER THE DRAGON"

400m Run

25 KB Swings… 70/35 pounds

20 Overhead Walking Lunges… 45/25 pound plate

10 Burpees

20 Overhead Walking Lunges… 45/25 pound plate

25 KB Swings… 70/35 

400m Run

For Time

IMG_2596

Post time and load to comments

4.22.11 

Strength: Weighted Pull Ups, Strict Pull Ups, L-Sit Negative Pull Ups or Negative Pull Ups

Weighted- If you can do weighted PU's take 3 sets to work up to a 5 rep max. Then take 50% of that weight and do max reps.

Strict Pull Ups, L-sit Negatives or negatives- do 5 reps of 5 sets

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  1. Lee Reply

    From CO – 10:30 – 25 lbs for both (there was no 35 lb kb)

  2. Amber Reply

    From CO – 9:20 – 15 lbs for both

  3. Paige Reply

    rx: 7:31

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