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

9.18.17 MONDAY “BETA BIKE”

September 17, 2017

Strength:

5,4,3,2,1 of:

Back Squat (2sec pause at depth)

Strict Chin Up

(2min Rest between sets)

Metcon:

3 Rounds of:

15 Bar Muscle Ups (sub- 25 Pull Ups)

20 Back Squats…115/75

25/20cal Bike

2min Rest

For Time

(18min Time Cap)

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