SCC – CrossFit

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Strength

Back Squat (5×1)

METCON A

Metcon (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/ 95#

6 Push-ups

9 Squats

***Rest 1-minute.

Repeat for a total of 5 cycles

AMRAP – Rounds

Score total rounds and add total reps separately.

METCON B

Metcon (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 115#/ 75#

6 Push-ups

9 Squats

***Rest 1-minute.

Repeat for a total of 5 cycles

AMRAP – Rounds

Score total rounds and add total reps separately.