021615

CrossFit Credence – CrossFit

Lunges (No Measure)

3x

10 sit-ups

10 air squats

10 jumping lunges

Metcon (No Measure)

5×20 overhead walking lunges w/25/45lb plate overhead

Rest 1 min between sets

Metcon (Time)

Rec

15-12-9

Thruster 55/75#

Pull-Ups

-right into-

15-12-9

Burpee Box Jump 20/24″

Squat Clean 55/75#

RX

15-12-9

Thruster 80/115#

Chest to Bar Pull-Ups

-right into-

15-12-9

Burpee Box Jump 20/24″

Squat Clean 80/115#

Cash Out

Shoulder mobiliy

VOD “Verse of the day”

Have confidence in your leaders and submit to their authority, because they keep watch over you as those who must give an account. Do this so that their work will be a joy, not a burden, for that would be of no benefit to you.

—Hebrews 13:17