C4 CrossFit – CrossFit

If you’re doing the open and would like to use the hour for some skill work or a lighter workout, please feel free to do so.

Strength

Clean (Power or Squat)

Every 2 minutes, for 20 minutes (10 sets):

Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Metcon (Time)

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

Power Clean (205/145)

Ring or Bar Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Pull Ups

10 Power Cleans

20 Pull Ups

5 Power Cleans

10 Pull Ups