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010215

2
Jan

010215

CrossFit Credence – CrossFit

Warm-up 3 (No Measure)

1 min at each station x 3 rounds

-Jump rope (singles)

-PVC pass through

-Lunge (alt legs)

Metcon (Weight)

A)

HB back squat: rest up to 2min betw sets

3 at 70% of 1RM

3 at 75%

2 at 80%

rest 2min

6 more singles at any load 85%+ phyf

Metcon (AMRAP – Reps)

B)EMOMx16

Even: 5 back squats @ 65%

ODD: max push-ups in 30 seconds (record total push-ups)

Metcon (Time)

3-6-9-12 reps

Burpee

Pull-up

Metcon (Time)

100 sit-ups

Shoulder Press (3-3-3-2-2-2-2 starting at %70)