C4 CrossFit – CrossFit

Strength

Deadlift

5 sets

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 8 reps @ 60%

Sets 3-5 – 6 reps @ 75%

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

3 Rounds

10 OHS (135/95)

15 Ring Dips

20 KB Swings (55/35)