021115

CrossFit Credence – CrossFit

Clean and jerk day (No Measure)

250 easy row/250 hard row

3x

10 med ball cleans

30 seconds samson stretch each side

10 presses with bar

20 jumping jacks

Metcon (Weight)

OTM for 7min

1 Clean and Jerk at 80-85% of 1RM phyf

3/3 Pistols holding 35# KB alt legs or 9 jump squats

Metcon (Time)

2 Rounds resting 3min betw rds

12 TTB (UB)

12 Shoulder to OH Rec: 65/95, RX 100/145# (from ground)

Row 1000m

Cash Out

4 sets, max reps plate push-ups with 25/45# plate on back, rest 1min betw sets

VOD “Verse of the day”

The tongue that brings healing is a tree of life, but a deceitful tongue crushes the spirit.

—Proverbs 15:4