C4 CrossFit – CrossFit

Strength

Power or Split Jerk

Take 15 min to establish a 1 RM

Metcon

Metcon (6 Rounds for time)

Every 3 minutes, for 18 minutes (6 sets) for max load:

300m Run or Row

3 Ring or Bar MU (10 Ring Dips)

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Choose your weights wisely and make it heavy!!