C4 CrossFit – CrossFit

Weightlifting

Deadlift

Deadlift

Set 1 – 10 reps @ 55% of 1-RM

Set 2 – 10 reps @ 65%

Set 3 – 6 reps @ 75%

Set 4 – 8 reps @ 80%

Set 5 – 6 reps @ 85%

Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 14 minutes of:

3 OHS (135/95)(115/75)

3 Burpee Box Jumps (24″/20″)

6 OHS

6 Burpee Box Jumps

9 OHS

9 Burpee Box Jumps

and so on…