C4 CrossFit – CrossFit

Strength

Front Squat

Bench Press

Set 1 – 5 reps @ 80-85%

Set 2 – 3 reps @ 85-90%

Set 3 – 2 reps @ 90%

Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Warm up to 75-80% and then start

Metcon

Metcon (AMRAP – Rounds)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 25 minutes of:

12/10 Cals Row (or 10/8 Cals Assault Bike)

12 KB Swings (55/35)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

Pick a weight that allows you to move through the rounds in about 2 min