C4 CrossFit – CrossFit

Weightlifting

Snatch

12 min to Build to today’s heavy Snatch

Then…

EMOM for 8

Snatch x 1 rep @ 80-85% of today’s heavy

Metcon

Metcon (5 Rounds for reps)

5 sets for max calories/reps of:

30 seconds of Assault Bike (or rowing)

30 seconds of Wall Balls (20/14)

Rest 2 minutes

Core Work

Coach’s Choice!!!!