SCC – CrossFit

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Metcon

Metcon (Time)

15 Mins. to complete

9-6-3 reps of:

Power Clean 185/135 (135/95)

Front Squat 185/135 (135/95)

Push Jerk 185/135 (135/95)

*Rest remaining minutes between next 15 min. workout

Metcon (AMRAP – Reps)

AMRAP 6 minutes of:

3 Burpee Box Jumps 24/20

3 Ring Muscle-ups

*Rest remaining minutes until next 15 min. interval

Metcon (Time)

For Time

20 Calorie Row

20 Toes to bar

400m run

20 Toes to bar

20 Calorie Row