C4 CrossFit – CrossFit

Weightlifting

Back Squat

Every 3 minutes, for 18 minutes (6 sets):

Set 1-5 reps @65%

Set 2-4 reps @ 75%

Set 3-3 reps @80%

Set 4-2 reps @85%

Set 5-1 rep @ 90%

Set 6-10 reps @70-80%

Metcon

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump Overs (24/20)

60 Ft walking lunges with KB/DB Famer’s Carry (55/35)
Workout from Invictus Fitness