C4 CrossFit – CrossFit

Skill

Pull Ups and Ring Dips

4 sets for Max Reps

30 secs Strict Pull Ups

rest 30 seconds

30 secs Strict Ring Dips

Rest 2 minutes

If you cannot perform a strict pull up or ring dip without assistance…use a band or do strict ring rows for Pull ups. You can use the dip attachment, parallettes or boxes for ring dips.

Metcon

Metcon (Time)

Diane and Annie

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

Rest 5 min

“Annie”

50-40-30-20-10

DU (Double singles)

Sit Ups