C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Cal Assault Bike

10 Ring Rows

10 Barbell Thrusters

Weightlifting

Snatch

12 min to Establish a Heavy Single Snatch

then…

EMOM for 6 min

1 Hang Snatch + Snatch at 80% of heavy single

Metcon

Metcon (Time)

4 Rounds for time:

200m MB Run

20 Wall Balls(20/14)