C4 CrossFit – CrossFit

Warm-up

25 Cal Assault Bike

3 Minute AMRAP

10 Wall Balls

10 Push Ups

10 Sit ups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Romanian Dead Lift

3×10 @ 60% of 1RM

Cool Down

Stretch and Roll out back and legs.