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Tuesday 022415

23
Feb

Tuesday 022415

CrossFit Credence – CrossFit

Cleans and squats (No Measure)

3x

10 air squats

10 hang cleans w/bar

20 jacks

Metcon (No Measure)

OTM for 12min

Odd – 4 Power Clean @65% + 6 bar facing burpees

Even – 30 double unders + 12 squats

or 30 singles and 12 squats

Metcon (AMRAP – Reps)

Rec

9-min AMRAP

12 Wall Ball 10/14

6 pull-ups

6 push-ups

RX

9-min AMRAP

12 Wall Ball 14/20#

3 Muscle-Ups or 6 pull-ups and 6 dips

1 rope climb

RX+

9-min AMRAP

12 Wall Ball 20/30# to 10ft

3 Muscle-Ups

1 rope climb

Cash Out

Shoulder mobility

Additional Work

3 rds resting 1min betw rds

10 GHD Sit-ups

10 sec L Sit hold

1min plank hold with 25# plate on back

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 NIV