022015

CrossFit Credence – CrossFit

Front squats (No Measure)

3x

10 pause squats w/3 sec hold

15/15 sec samson stretch

10 leg levers

20 jacks

A: Front Squat (4×7 max load each set)

B: Metcon (No Measure)

Every 2 min for 7 rounds

200m row

10 sit-ups

Metcon (Time)

Rec

3 rounds resting 1:1

10 pull-ups (banded)

10 Box Jumps

15 Burpees

10 knees to elbows

Rx

3 rounds resting 1:1

5/3 Muscle-Ups (sub 10 ring dips and 10 pull-ups)

10 Box Jumps 20/24in

15 Burpees

10 TTB – go UB!

Cash Out

Hip mobility

Addit: 1000m Row (Time)

Max Effort 1000m Row

VOD “Verse of the day”

Malachi 1:11

11 My name will be great among the nations, from the rising to the setting of the sun. In every place incense and pure offerings will be brought to my name, because my name will be great among the nations,” says the LORD Almighty.