C4 CrossFit – CrossFit

Strength

Hang Clean + Clean + Jerk

Every 2 minutes, for 16 minutes (8 sets)

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

The cleans can be power or squat

Metcon

Metcon (Time)

4 rounds for time of:

400 Meter Run

20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

10 HSPU