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012115

20
Jan

012115

CrossFit Credence – CrossFit

Warm-up “Post” (No Measure)

3x

10 good mornings

10 sit-ups

10 leg levers

20 jacks

Metcon (No Measure)

OTM for 10min

Odd – 4 Push Press, 80-85% of 1RM phyf + 10 Squats

Even – max reps TTB for 30sec or leg levers

Metcon (Time)

Fitness

4RFT

12 DB shoulder press

10 DL 135/185#

9 pull-ups

9 dips

80 single unders

RX

4RFT

12 HSPU

10 DL 155/225#

6 Muscle-Ups (scale with 9 pull-ups and 9 ring dips)

3 Rope Climbs

40 Double unders

RX+

4RFT

12 HSPU

10 DL 175/265#

6 Muscle-Ups

3 Rope Climbs

40 Double unders

Cash Out

Shoulder mobility

Additional Work

Skill Work: for 5min, you can choose one or all to work on

perform 25/25 pistols with 25/45# KB

HS Walk

VOD “Verse of the day”

There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.

—1 John 4:18

We're supposed to do what?