C4 CrossFit – CrossFit

Strength

Back Squat

Set 1 – 5 reps @ 80

Set 2 – 3 reps @ 85

Set 3 – 2 reps @ 90%

Set 4 – 3 reps @ 85

Set 5 – 8 reps @ 75

Set 6 – 8 reps @ 75

Rest 2 Minutes

Metcon

Metcon (Time)

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 300 meters. One partner starts running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 300 meter sprints and completed all four of the movements.

Movements:

Thrusters (45/35)

KB Swings (55/35)

Wall Ball (20/14)

Box Jumps (24/20)