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