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012015

19
Jan

012015

CrossFit Credence – CrossFit

Warm-up clean (No Measure)

Row 500m

3x

10 toes to bar

10 hang cleans w/bar

10 presses w/bar

A: Power Clean (5×3 reps)

B: Metcon (AMRAP – Reps)

5xAMRAP3

3 power cleans

5 push-ups

7 squats

Metcon (Time)

Fitness

For time:

14 pull-ups

14 sit-ups

7 front squat 65/96#

Row 2000m or 2 miles on Airdyne

14 pull-ups

14 sit-ups

7 front squats 65/95#

RX

For time:

7 bar muscle ups

7 front squat 105/155#

Row 2000m or 2 miles on Airdyne

7 bar muscle ups

7 front squats 105/155#

RX Plus

For time:

7 bar muscle ups

7 front squat 115/165#

Row 2000m

7 bar muscle ups

7 front squats 115/165#

Cash Out

Hamstring mobility

L-Sit (Accumulate 2min L sit hold resting 20src betw brea)

VOD “Verse of the day”

We are not of those who shrink back and are destroyed, but of those who believe and are saved.

—Hebrews 10:39