C4 CrossFit – CrossFit

Weightlifting

FRONT SQUAT

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 2 rep @ 32X1

(3 second decent, 2 seconds at the bottom and back to the 2nd repetition completed the same way)

Build over the course of the 5 sets to today’s 2-RM Pause Front Squat.

Metcon

Metcon (Time)

“Christine”

3 Rounds for Time:

500m Row

12 DL (Bodyweight)

21 Box Jumps (24/20)