5
Jan
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!