C4 CrossFit – CrossFit

Push Press

5X3 @ 80%

Metcon

Metcon (AMRAP – Reps)

From: CrossFit.com

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans