C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

15-9-6

SLDL

Slam Balls

Weightlifting

Deadlift

5×65%, 4×70%, 3×75%, 2×80%, 1×85%

Metcon

Metcon (AMRAP – Rounds)

10 Minutes

10 Back Squat (135/95)

20 DU
Scale for DU is 20 singles plus 5 burpees. If you are close to getting Du count your attempts.

Cool Down

200m Weighted walk X3 with either a D-Ball, Med Ball, Sand Bag, Plate, etc..