C4 CrossFit – CrossFit

Strength

Back Squat

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Immediately followed by…

Every 3 min for 6 (2 sets)

6-8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds)

In teams of two, complete as many rounds as possible in 20 minutes of:

“Dissecting Kelly”

200 Meter Run

20 Box Jumps (24″/20″)

20 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time.

Partner A will run 200 meters, Partner B will perform 20 Box Jumps, Partner A will perform 20 Wall Ball Shots, and Partner B will run 200 meters – and so on for 20 minutes.