C4 CrossFit – CrossFit

Thruster (1 RM)

Take 15 min to Establish a 1RM

Metcon

Metcon (Time)

Buy in: 1000 Meter Row

60 DU

50 Kettlebell Swings (55/35)

40 Front-Racked Kettlebell Walking Lunges (Goblet Hold)

50 Kettlebell Swings

60 DU

Buy out: 800m Run

Scale the Row and Run as needed

For bigger classes, perform Forward Lunges in place if needed