C4 CrossFit – CrossFit

Strength

Front Squat

Front Squat

*Set 1 – 4 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 3 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101%

Rest 2 minutes between sets.

Metcon

Metcon (Time)

In teams of two, with only one person working at a time, complete:

60 KB Swings (55/35)

400 Meter Run together

60 Thrusters (45/35)

400 Meter Run together

60 Pull-Ups

400 Meter Run together

60 Thrusters

400 Meter Run together

60 KB Swings