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CrossFit Credence – CrossFit

Warm-up 11 (No Measure)

3x

6 wallball

8 sit-ups

10 good mornings w/bar

16 mountain climbers

A: Back Squat

B: Metcon (AMRAP – Reps)

AMRAP14 (moving at %70 max effort)

3 goblet squats

6 KBS

9 air squats

Metcon (Time)

Champ

4RFT

10 DB presses

10 Pull-ups

10 Shoulder to OH 65/95# (take bar from ground)

8 Ground to Shoulder 65/95#

Boss/Big D

4RFT

10 HSPU

10 CTB Pull-ups

10 Shoulder to OH 105/155# (take bar from ground)

8 Ground to Shoulder 105/155#

Cash Out

3 x 1-min plank with 25/45# plate on back, rest 1min betw sets

Mobility of choice

VOD “Verse of the day”

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.

—2 Corinthians 4:16