C4 CrossFit – CrossFit

Strength

Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 85-90%

10 reps @ 80%

10 reps @ 80%

Rest 2-3 minutes

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

3 Toes to Bar

3 Power Cleams (135/95)

6 Toes To Bar

3 Power Cleans

9 Toes to Bar

3 Power Cleans

12 Toes to Bar

6 Power Cleans

15 Toes to Bar

6 Power Cleans

18 Toes to Bar

6 Power Cleans

21 Toes to Bar

9 Power Cleans

etc…, adding 3 reps to the Toes to Bar each round, and 3 reps to the Power Cleans every 3 rounds.