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

9.21.18 FRIDAY “SKID MARKS”

September 20, 2018

Strength:

Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM.

6min Every 30sec 1 Strict Pull Up

Metcon:

2 Rounds of:

50/40cal Bike

40 Chest to Bar Pull Ups

30 Back Squats…155/105

3min Rest

For Time

(21min Time Cap)

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