C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1,000m Row

then…

3 Rounds- with KB

10 Straight Legged DL

10 SDHP

10 Russian Twists

Gymnastics Skill

Handstands and Bar Muscle Ups

Spend 15 minutes working on Handstands, Bar Muscle Ups and progressions

Metcon

Metcon (AMRAP – Rounds)

Workout courtesy of Crossfit.com

AMRAP in 10 min

5 power cleans (205/135)

10 toes-to-bars

Scale suggestions

(165/105)

(135/95)

(95/65)