C4 CrossFit – CrossFit

Strength

Deadlift

5-5-5-5-5

Keep all sets above 75% of your 1-RM

Metcon

Metcon (Time)

5 Rounds for Time:

10 Front Rack Alt Lunges (135/95)

20 Push-Ups Or 20 Ring Dips

30 DU (60 Sinlges)