C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon

Metcon (Time)

Every 8 minutes, for 32 minutes (4 sets) for times:

20/15 Calorie Rowing

15 Thrusters (95/65 lbs)

30 Double-Unders (60 singles)

15 Toes to Bar

20/15 Calorie Rowing

For bigger classes substitute with a 200m Run or 15/10 calories on the Assault Bike

Scale calories and repetitions as needed to maintain the pace within the time range. Rounds should be completed in 5-7 min each