SCC – CrossFit

Speed Front 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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Front Squat (4×4)

METCON A

Metcon (AMRAP – Rounds and Reps)

20:00 Running Clock

Buy-in: 1 Mile Run (1600m)

AMRAP

15 Clusters @ 135/95

10 Burpees Over Bar

5 Clean and Jerks @ 135/95

METCON B

Metcon (AMRAP – Rounds and Reps)

20:00 Running Clock

Buy-in: 3/4 Mile Run (1200m)

AMRAP

15 Clusters @ 115/75

10 Burpees Over Bar

5 Clean and Jerks @ 115/75

METCON C

Metcon (AMRAP – Rounds and Reps)

20:00 Running Clock

Buy-in: 1/2 Mile Run (800m)

AMRAP

15 Clusters @ 95/65

10 Burpees Over Bar

5 Clean and Jerks @ 95/65