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010915

8
Jan

010915

CrossFit Credence – CrossFit

Warm-up 5 (snatch day) (No Measure)

3x

15 pvc pass throughs

10 OHS

5 muscle snatchs

20 jacks

A: Overhead Squat (2-2-2-2-2-2-2 starting at %70)

B: Metcon (No Measure)

EMOMx20

Even: 3 OHS (taken from ground, focus on form and position)

ODD: 10 cal row

Metcon (Time)

4-6-8-10-12, (Big Daddy wearing 20# vest)

TTB

Burpees

Cash Out

Shoulder mobility

Additional Work

8 x 300m row resting 2min betw ea

VOD “Verse of the day”

“For the LORD your God dried up the Jordan before you until you had crossed over. The LORD your God did to the Jordan what he had done to the Red Sea when he dried it up before us until we had crossed over. He did this so that all the peoples of the earth might know that the hand of the LORD is powerful and so that you might always fear the LORD your God.”

—Joshua 4:23-24