C4 CrossFit – CrossFit

Strength

Front Squat

EMOM for 5

Set 1 – 2 reps @ 60%

Set 2 – 2 reps @ 65%

Set 3 – 2 reps @ 70%

Set 4 – 1 rep @ 75%

Set 5 – 1 rep @ 80%

@ 6 min

Every 2 min for 6

Set 6 – 1 rep @ 85%

Set 7 – 1 rep @ 85-90%

Set 8 – 1 rep @ 90+%

Metcon

Metcon (AMRAP – Rounds)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 18 min.

9 Calories of Rowing

9 Burpee Box Jump-Overs (24/20)

9 Push Press (155/105)