011315

CrossFit Credence – CrossFit

DeadLift Day (No Measure)

A: Shoulder Press (5×3 Strict Shoulder Press)

B: Metcon (No Measure)

Every 2 min for 8 rounds

200m row

5 strict shoulder press

Metcon (Time)

Champ

For time:

150 single unders

8 strict pull-ups and 8 push-ups

8 DL 95/135#

6 strict pull-ups and 6 push-ups

6 DL 105/155#

4 strict pull-ups and 4 push-ups

4 DL 125/185#

2 strict pull-ups and 2 push-ups

2 DL 145/205#

150 single unders

Boss

For time:

75 double unders

8 Muscle-Ups or 8 strict pull-ups and 8 push-ups

8 DL 155/275#

6 Muscle-Ups or 6 strict pull-ups and 8 push-ups

6 DL 165/285#

4 Muscle-Ups or 4 strict pull-ups and 4 push-ups

4 DL 175/295#

2 Muscle-Ups or 2 pull-ups and 2 push-ups

2 DL 185/315#

75 double unders

Big Daddy

For time:

75 double unders

8 Muscle-Ups

8 DL 185/285#

6 Muscle-Ups

6 DL 195/295#

4 Muscle-Ups

4 DL 205/305#

2 Muscle-Ups

2 DL 225/315#

75 double unders

Cash Out

Low back/Hamstring stretch

VOD “Verse of the day”

You are to help your brothers until the LORD gives them rest, as he has done for you, and until they too have taken possession of the land that the LORD your God is giving them. After that, you may go back and occupy your own land, which Moses the servant of the LORD gave you east of the Jordan toward the sunrise.

—Joshua 1:14-15