SCC – CrossFit

Speed Back Squat (4×4)
*If you have to pause at the top to breath or “grind” through any reps, the weight is too heavy. The speed should resemble an air squat.

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Back Squat (Speed 4×4)

METCON A

Metcon (Time)

50 T2B

40 Wall Balls @ 20/14

30 Hang Power Snatches @ 115/85

20 Box Jumps @ 30/24

10 Muscle Ups

METCON B

Metcon (Time)

50 K2E

40 Wall Balls @ 20/14

30 Hang Power Snatches @ 95/65

20 Box Jumps @ 24/20

10 C2Bars