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

9.24.18

September 23, 2018

Olympic:

3×6 Clean Grip Deadlift (2sec pause below knee)

3×6 Hang High Pull

4×8 Light Hang Muscle Clean

Auxiliary:

300 Double Unders

(EMOM of 2 DB Man-makers…50/35)

Man-maker= (Holding both dumbells) 1 Push Up, right hand row, 1 Push Up, left hand row, stand, Squat Clean, repeat)

(10min Time Cap)

Intervals:

:20sec work/:40sec Rest

8 Rounds of:

Bike

Then 8 Rounds of:

Row

Metcon:

Explode WOD

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