C4 CrossFit – CrossFit


Snatch (Take 20 min to build to a 1 RM )

Power or Squat Snatch


Metcon (Time)

One partner will start on the Rower and the other on the Snatches.

Do single repetitions on Snatches (no touch and go). If you feel good feel free to increase the weight!

Each person will complete 10 rounds

Every minute on the minute for 20 minutes:

Even minutes – 30 second Row Sprint

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM