CrossFit Credence – CrossFit

Warm-up 6 (No Measure)

Metcon (No Measure)

OTM for 7min

2 Push Press, max load ea set (approx 90-95% of 1RM)

5/5 Pistols holding 45/55 KB in front rack or 8 wall facing squats

Metcon (AMRAP – Reps)

6-min AMRAP

2 Ground to Shoulder Champ 65/95 boss/big d-105/155#

6 Wall Ball 14/20#

6 Pull-ups

Metcon (Time)

3 x 12 Power Clean 105/155# resting 90sec betw sets

or same weight as the wod

Metcon (No Measure)

Cash Out

3 x 1-min plank with 25/45# plate on back resting 45sec betw sets

Additional Work

8 x 1-min on, 2 min off ME on airdyne

VOD “Verse of the day”

So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.

—2 Corinthians 4:18