C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

15 Cals Assault Bike

20 Air Squats

15 Push Ups

20 Sit Ups

15 cals Assault Bike

Weightlifting

Power or Squat Clean

Work to a 2RM in 15 min

Metcon

Metcon (Time)

In teams of 2

10 Rounds (5 rds each)

10 Power Cleans (115/75)

15 STOH

20 Alternating Reverse Lunges

Switch after each round