C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 10 cals on Assault Bike

2 Rounds

50 ft. Bear Crawl

10 Push Ups

10 (5 each side) Shoulder Taps

10 Ring Rows

10 Shoulder Taps

Strength

Bench Press

5-5-5-5 @ 70-80%

Metcon

Metcon (Time)

For Time:

Buy in: 150 DU (250 Singles)

30-20-10

Pull Ups (Ring Rows)

HSPU (DB Press or Hand Release Push Ups)

Box Jumps (24/20)

Wt. Sit ups (20/14)

Cash Out: 150 DU (250 Singles)