C4 CrossFit – CrossFit

Strength

Bench Press

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 2 reps

Use approximately 80% of your 1-RM, but feel free to increase the weight if it feels good!

Metcon

Metcon (AMRAP – Rounds)

15 min AMRAP

500m Row

7 Snatches (135/95)(115/75)

14 Lateral Burpees