C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Burpees

10 Slam Balls

15 Air Squats

Strength

Front Squats

Every 2 min for 14

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

3 reps @ 85%

Max Reps @ 80%

Metcon

Metcon (Time)

“Nancy”

5 rounds:

400 meter Run

15 Overhead Squats (95/65)