C4 CrossFit – CrossFit

Strength

Back Squat

Every 2 min, for 10 min (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%

@ 10 min

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete 10 rounds for time of:

200 Meter Run

10 Power Snatches (115/75)

12 Box Step Overs (50/35) (24/20)