C4 CrossFit – CrossFit

Strength

Back Squat

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

Back Squat

Set 1 – 3 reps @ 70% of 1-RM Back Squat

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 3 reps @ 85%

Set 6 – 3 reps @ 85%

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete 10 rounds:

7 DB Hang “Clusters”

14 DB Box Step Overs (24/20)

200 meter Run

A “Cluster” is a Hang Clean to a Thruster. Choose your weight wisely!!