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

7.20.18 FRIDAY “FARMER FRANCIS”

July 19, 2018

Strength:

Let’s get a lil crazy today, it’s Friday. We’ll do our usual warm up and stretch but then let’s turn up the volume on the music and get a lil weird. Let’s take 6mins to work up to a heavy ass 2rm OHS. This is going to require a partner, words of encouragement and possibly some yelling so everyone knows your trying hard. Once you wisely tap out from going any heavier or your form can be likened to a baboon’s rear quarters let’s call that last weight 100% and use that number for the following sets:

6@70% OHS

4@80% OHS

2@90% OHS

Metcon:

13…21…34 of:

OHS…115/75

Chest to Bar Pull Ups

2min Rest

200m Farmers Carry…70/53’s

For Time

(17min Time Cap)

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