SCC – CrossFit

Located at PAFB Beach House. Workout is at 9am only. Bring a Friend!!

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Metcon (Time)

21-15-9 Reps for time:

Sand Bag Thrusters 55/35

Burpee over Sandbag

30-20-10 reps for time:

Push Ups

Air Squats

Sit-Ups

3 Rounds for time:

400m Run

100’ft Front Rack Lunge 55/35

20 Push Press 55/35

*Rest only as needed between workouts.