C4 CrossFit – CrossFit

Weightlifting

FRONT SQUAT

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 3 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 100%

Rest 2 sets between sets

This is not a 1 RM test but if you feel good go for it!!! However, don’t do more than 6 sets.

Metcon

Metcon (AMRAP – Rounds)

In teams of 2 alternating movements

25 min AMRAP

30 DU (60 singles)

25 KB Swings (55/35)

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 TTB

Partner A starts with 30 DU, Partner B then performs 25 KB swings, Partner A then performs 20 wall balls, Partner B does 15 box jumps, Partner A does 10 TTB, then Partner B does 50 double-unders…and so on.