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

September 24, 2013

9.25.13

WEDNESDAY

warm up– 20 GHD Sit Ups, 20 Reverse Hypers

21…15…9 of:

Deadlift…315/225 pounds

Bench Press…225/115 pounds

(12min Time Cap)

For Time

Auxiliary– 15 Burpee Muscle Ups for time

*note– Choose a load for each movements that will get the work done within the time cap. Work up to a triple of something heavier than you plan on using for each movement before begining the workout. 

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