C4 CrossFit – CrossFit

Weightlifting

Hang Snatch + Snatch

Every 2 minutes for 14 min

Work to a heavy set of the complex

Metcon

Metcon (Time)

For Time:

3 Rounds

400m Run

10 Power Cleans (135/95)

5 Bar MU (15 Pull Ups)

Core Work

Warm-up (No Measure)

EMOM for 8 min

Station 1 – Hollow Hold 30 secs

Station 2 -Side Plank (Right) 45 secs

Station 3 – Side Plank (Left) 45 secs

Station 4 – Sit ups with Plate 30 secs