C4 CrossFit – CrossFit

Strength

Front Squat

20 min.

Front Squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds)

In teams of two, partners alternate rounds

15 min AMRAP

6 Hang Squat or Power Snatches (135/95) or (115/75)

12 Box Jumps (24/20)

*200m Run Together after both partners complete a round