C4 CrossFit – CrossFit

Metcon (Time)

Teams of two will complete 3 rounds each (total of 6 rounds per team) of:

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

Push/Power Jerk

Every 2 minutes, for 12 minutes (6 sets):

*Set 1 – 3 reps @ 70% of 1-RM

*Set 3 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+