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010315

3
Jan

010315

CrossFit Credence – CrossFit

Warm-up 4 (No Measure)

5x

5 push-ups

5 muscle snatches

5 good mornings

10 mountain climbers

Metcon (No Measure)

OTM for 14min

Odd – 2 snatch at 80-85% of 1RM phyf

Even – 6 burpees + 6 box jump 20/24in

Metcon (Time)

Champ

4RFT

Buy in with 200 single unders

Run 200m or row

8 pull-ups

8 dips

20 wall ball 14/20#

Boss

4RFT

Buy in with 150 double unders or 300 single

Run 200m or row

4 Muscle-Ups or 8 pull-ups and 8 dips

1 rope climb

20 wall ball 14/20#

Big Daddy

4RFT

Buy in with 150 double unders

Run 200m

4 Muscle-Ups

1 rope climb

20 wall ball 14/20# to 10ft