C4 CrossFit – CrossFit

Strength

Strict Overhead Press

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 –3 reps @ 75%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 10 reps @ 55-65%

Rest 90 seconds to 2 minutes between sets

Metcon

Metcon (Time)

4 Rounds

30 Double Unders (60 singles)

10 Power Cleans (135/95)

15 Toes to Bar

rest 1 minute