C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 cal Row

10 Goblet Squats

5 Burpees

Weightlifting

Front Squats (4×10)

4 sets of 10 @ 60%

Metcon

Metcon (Time)

21 KB Swings (53/35)

15 Squat Cleans (135/95)

50 DU (100 singles)

15 KB Swings

9 Squat Cleans

50 DU (100 Singles)

9 KB Swings

6 Squat Cleans

50 DU (100 Singles)