C4 CrossFit – CrossFit

Weightlifting

Back Squat

Work up to around 80%, then 6X2 with a 2 second pause at the bottom.

Metcon

Metcon (Time)

30 Calories Assault Bike, Then:

3 Rounds

10 Front Squat (185/125)

10 HSPU

2 Rope Climb

25 Double Unders

1 Rope Climb