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

July 15, 2010

7.16.10

FIRDAY

"RUN FOR REPS"

2min AMRAP of:

Deadlift… 115/75 pounds

2min AMRAP of:

Hang Clean… 115/75 pounds

2min AMRAP of:

Push Press… 115/75 pounds

Rest 3min then:

One Mile Run for Time

*each rep of AMRAP= 2 seconds off mile run*

score= time of mile run minus total reps of all three AMRAP's

(eg. 6min mile time minus 150 reps total for all AMRAPs= score of 1 minute)

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7.16.10 Run for Reps 

Strength:  Front Squat (work up to 90% training max and complete max reps)

 

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  1. TRRN Reply

    Rx 76/26/24. Total time after the run-6:36. Unfortunately, this run time is not accurate for my score. I ended up running more than a mile through West Chester thanks to the block party that closed off several streets.

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