C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

100 Single Unders

10 Empty bar Push Press

15 Sit Ups

Weightlifting

Strict Press + Push Press (5 sets of the complex @ 80% of Strict Press )

2 Strict Press + 5 Push Press

Metcon

Metcon (Time)

In teams of 2

Buy in: 30 Assault Bike Cals

6 Rounds of:

12 Pullups

12 Box Jumps (24/20)

12 HSPU/HRPU

(switch after each round. Each athlete will do 3 rounds)

Cash Out: 30 Assault Bike Cals