020115

CrossFit Credence – CrossFit

Cleans and squats (No Measure)

3x

10 air squats

10 hang cleans w/bar

20 jacks

Metcon (Weight)

EMOMx10:

Odd: 10 Front Squats – you choose the weight

Even: 10 Deads – you choose the weight

Metcon (AMRAP – Reps)

AMRAP 15

1 Clean and Jerk Champ 65/95, RX-105/155

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

2 Clean and Jerks

1 Round of Cindy

3 Clean and Jerks

1 Round of Cindy

4 Clean and Jerks

1 Round of Cindy

*Continue to add 1 Clean and Jerk each round

Cash Out

Shoulder mobility

VOD “Verse of the day”

O Lord, let your ear be attentive to the prayer of this your servant and to the prayer of your servants who delight in revering your name. Give your servant success today by granting him favor in the presence of this man.

—Nehemiah 1:11