C4 CrossFit – CrossFit

Strength

Push or Power Jerk

Every 2 minutes for 10 minutes (5 sets):

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 88%

Set 5 – 1 rep @ 92%

Rest 2 min

Every minute on the minute for 4 min

Jerk x 1 rep @ 85%

Metcon

Metcon (AMRAP – Reps)

2 sets for max reps of:

90 secs of Assault Bike for Calories

Rest 30 secs

90 seconds of Strict HSPU

Rest 30 secs

90 seconds Row for Calories

Rest 30 secs

90 secs of DB Hang Power Cleans (50/35)

Rest 30 secs