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011415

13
Jan

011415

CrossFit Credence – CrossFit

Back Squat Day (No Measure)

3x

10 back squats w/bar only

10 mountain climbers

10 lunges

A: Back Squat (8×2 reps starting at %75)

B: Metcon (No Measure)

EMOMx16

Even: 3 back squats at %70

Odd: 30 second plank hold

Metcon (AMRAP – Reps)

30sec on, 20 sec off for 5 rounds

max reps pull-ups

max reps box jumps 20/24in

100m shuttle ME

Cash Out

Hip mobility

Additional Work

3000m row at tempo immediately into a 3-min ME for distance on airdyne

Squat Clean and Jerk: rest up to 90sec betw sets

3 at 70% of 1RM

3 at 75%

3 at 80%

3 at 85%

3 at 90%

rest to recover

4 x 20 Wall Ball UB, 20# to 10ft, rest 20sec betw sets

VOD “Verse of the day”

Be devoted to one another in brotherly love. Honor one another above yourselves.

—Romans 12:10