020315

CrossFit Credence – CrossFit

OHS warm-up (No Measure)

2x

10 OHS

10 leg levers

20 jacks

Then

150m row no straps

9 KB Swings 35/55#

5 Jump Squats 35/45#
The then part is 3 rounds

A: Overhead Squat (3-3-3-2-2-2 OHS starting at 70% of 1RM)

B: Metcon (No Measure)

EMOMx14

Even: 5 OHS

ODD: Max double unders or singles in 40 seconds

1: Metcon (AMRAP – Reps)

OTM for 8min

6 TTB

6 burpee

2: Metcon (Time)

8 sets resting 1min betw ea (go ME ea set and record your time)

50m backward run

50m forward sprint

Cash Out

Hamstring stretch

VOD “Verse of the day”

Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.

—James 1:17