021315

CrossFit Credence – CrossFit

KBS (No Measure)

3x

10 Russian KBS

10 push-ups

10 KB Deads

Metcon (Time)

50 KBS for time 50/70#

Bench Press (7×2 starting at %70)

Metcon (Time)

Recreation

9-7-5-3

Buy in and out with 8 chin-ups and 150 single unders

Pull-ups

DL135/185#

RX

9-7-5-3

Buy in and out with 2 rope climbs and 75 double unders

Bar Muscle-Ups or pull-ups and push-ups

DL 185/275#

RX+

9-7-5-3

Buy in and out with 2 rope climbs and 75 double unders

Bar Muscle-Ups

DL 205/305#

Cash Out

Low back/hamstring stretch

Additional Work

Accumulate 2min L Sit hold resting 20sec betw sets

VOD “Verse of the day”

Instead, speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ.

—Ephesians 4:15