C4 CrossFit – CrossFit

Metcon

Metcon (Time)

For time:

60 DU (120 singles)

30 Wall Balls (20/14)

20 HR Push Ups

5 Bar or Ring MU (20 Ring Dips)

800 Meter Run

5 Bar or Ring MU (20 Ring Dips)

20 HR Push Ups

30 Wall Balls

60 DU (120 singles)

For today’s workout…if you don’t have MU, do Ring Dips. If you’re feeling good about your MU…do 10 each time!!! Get it!!!

Core Work

Metcon (4 Rounds for reps)

EMOM for 12 minutes (3 sets of each):

Min 1 – Supine Ring Rows x 8-10 reps

Min 2 – Side Plank (Left) x 40 seconds

Min 3 – Side Plank (Right) x 40 seconds

Min 4 – Hollow Rocks/Hold x 30-40 sec