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

June 30, 2011

7.1.11

FRIDAY

"ROOSTER CROW"

8min AMRAP of:

400m Sled Pull…45/25 pounds

with the remainder of 8min complete AMRAP of:

10 KB Swings… 70/53 pounds

5 HSPU's

For Total Reps and Rounds

CFE_Lockdown tee-2

Post total rounds and reps to comments

Auxiliary: 3 Rounds of:

25 Reverse Hypers

25 Toes to Bar

25 Back Extensions

25 Sit Ups

NOT FOR TIME

***WE JUST OPENED 10 MORE SPOTS!***

If you haven't registered yet for the LOCKDOWN, 

go to:

http://crossfitexplodelockdown.eventbrite.com

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