C4 CrossFit – CrossFit

Strength

Back Squat

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Sets 4-6 – 2 reps @ 90-95%

Rest 2 min between sets

Metcon

Metcon (AMRAP – Rounds)

10 min AMRAP

10 DL (225/155)

10 Lateral Burpees

10 C2B Pull-Ups