9
Feb
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