C4 CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

30 sec Assault Bike

10 Good Mornings

10 Back squats


Metcon (Time)

3 rounds

10 strict pull ups/Ring Rows

10 Ring Dips/15 Box Dips

200m Farmers Carry (53/35)

Attempt to do Pull Ups and Ring dips strict as this is a strength portion and not for time. Scale numbers as needed or switch to the scaled version rather than kipping

Metcon (Time)

3 Rounds for Time:

15 Deadlifts (225/155)

15 Toes to Bar