C4 CrossFit – CrossFit

Metcon

Skill

Turkish Get Up

5X1 Increase Weight.

5 RD: Metcon (Time)

5 Bear Complex (Increase weight each round)

10 Box Jumps

200m Run

60 Sec Rest
Bear Complex

1 Deadlift, 1 Hang power clean, 1 Front squat, 1 push press, 1 back squat, 1 push press

Start with a reasonable weight that you know you can hang on to for 5 reps then increase.

Cool Down

2 Rounds

25 Sit ups

1 min Plank hold