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

8.20.18 MONDAY “FLAME RETARDANT”

August 19, 2018

Strength:

Take 8mins to work up to about 80% of your 1rm Back Squat.

Strip it down to 70% and do:

5min EMOM of:

3 Back Squats (2sec bottom pause)

Metcon:

4 Rounds of:

4min AMRAP of:

21/15cal Bike

21 HSPU

21 Back Squat…95/65

21/15cal Row

2min Rest

For Total Reps

$30 Gets you a chance to win a FREE month membership!! Drawing is 9/3/18. See a coach for details!

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