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012715

26
Jan

012715

CrossFit Credence – CrossFit

Warm-up (No Measure)

1 min at each for 2 rounds

-Jump rope

-Squats

-jacks

-Samson stretch

A: Thruster (7×2 reps)

B: Metcon (No Measure)

EMOMx16

Even: 10 DB thrusters

ODD: 10 box jumps

Metcon (AMRAP – Reps)

2-min AMRAP

Pull-ups

Rest 1min

2-min AMRAP

Wall Ball Champ 10/14, Boss 14/20, Big D 20/30# to 10ft

Rest 1min

2-min AMRAP

Double Unders

Rest 1min

2-min AMRAP

Burpees to touch 12 in above reach

Metcon (AMRAP – Reps)

Tabata Ab Mat Sit-ups

Cash Out

Hips stretch

Additional Work

20min tempo on bike

VOD “Verse of the day”

After they prayed, the place where they were meeting was shaken. And they were all filled with the Holy Spirit and spoke the word of God boldly.

—Acts 4:31