C4 CrossFit – CrossFit

Strength

Bench Press

5 Sets of 3-4 Reps @ 80-90% of 1RM

Then…

One set of:

10 reps @ 65-70% of 1-RM

Metcon

Metcon (AMRAP – Rounds)

Three 4 min AMRAPs

4 min AMRAP

10 SDHP (95/65)

10 Med Ball Sit Ups

Rest 2 minutes

Then, 4 min AMRAP

12 OHS (95/65)

10 Ring Dips

Rest 2 minutes

Then, 4 min AMRAP

20 Wall Ball Shots (20/14)

10 TTB