021015

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#
2 rounds of the row kbs and squats

Metcon (Time)

Rec:

5 rds resting 1:1

12 push-ups

4 hang power snatch @75%

8 DB push press

10 Pull-ups

RX

5 rds resting 1:1

4 Muscle-Ups (sub 8 pull-ups and 8 push-ups)

4 Squat Snatch @75%

4 HSPU

10 CTB Pull-ups

RX+

5 rds resting 1:1

4 Muscle-Ups

4 Squat Snatch @75%

4 Parallette HSPU

10 CTB Pull-ups

Cash Out

Shoulder mobility

Additional Work

If there is time

30-20-10 (goal of all UB)

Wall Ball 20/30# to 10ft

KB Swings 50/70#

VOD “Verse of the day”

Because your love is better than life, my lips will glorify you.

—Psalm 63:3