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Sunday Team sod

24
Jan

Sunday Team sod

CrossFit Credence – CrossFit

Freeze tag (No Measure)

10 minutes

select 1 fast runner for every 10 athletes present to be taggers

Freeze in place if you are tagged by the taggers, other members who are not frozen can untag frozen athletes with a 2 handed high fives

If needed for a smaller class (No Measure)

Row 500

3x

10 presses

10 jumping squats

10 med ball cleans

Metcon (AMRAP – Reps)

10:00 AMRAP

5 Push Press (85/115#)

5 KB Swings (35/55#)

5 Box Jumps (20″/24″)

One partner performs a round while the other rests. Switch after each round.

Weights are 70% of your 1RM up to the RX but no higher than the RX weight

Metcon (Time)

Rest 3:00

For Time:

30 Wall Balls (14/20#)

30 SDHP (55/75#)

30 Box Jumps

30 Push Press (55/75#)

30 Calorie Row

30 Push-ups

10 Body Blasters

Each team must complete all total reps before moving to the next movement.

Body Blaster = Burpee, Pull-up, K2E