Quick 1/5/15

CrossFit Credence – CrossFit Quick

warm-up 4 (No Measure)

3 rounds 10 reps of each

-Banded good mornings

-Banded pull aparts

-Banded foot crossover walks

-Banded pass overs

-Air squats

Metcon (Time)

WOD

Champ

4 Rounds resting 1:1

10 pull-ups

10 push-ups

6 Thrusters at 65/95#

20 squats as fast as possible!

Boss

4 Rounds resting 1:1

5 Muscle-Ups or 10 C2B pull-ups and 10 push-ups

6 Thrusters at 75/115#

20 squats as fast as possible!

Big Daddy

Boss

4 Rounds resting 1:1

5 Muscle-Ups

6 Thrusters at 85/125#

20 squats as fast as possible!