C4 CrossFit – CrossFit

Strength

Clean & Jerk x 1 rep

Every 90 seconds, for 9 min (7 sets):

Set 1 = @ 65% of 1-RM Clean & Jerk

Set 2 = @ 70%

Set 3 = @ 75%

Set 4 = @ 80%

Sets 5-7 = @ 85%+

Metcon

Metcon (Time)

2 Rounds for time:

300m Run

25 Wall Ball Shots (20/14)

20 Pull Ups

15 Burpee Box Jump-Overs (24/20)

10 Strict HSPU (Kipping HSPU)