SCC – CrossFit

*Rest 5 minutes between workouts

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METCON A

Metcon (Time)

For time:

400m run

45 Back Squats 115/75

400m run

30 Front Squats

400m run

15 Overhead Squats

For time:

11 Ring Muscle-ups

7 Squat Snatch at 135/95

11 Ring Muscle-ups

“Grace”

For time:

30 Clean & Jerks 135/95

Rest 5 minutes between workouts.

METCON B

Metcon (Time)

For time:

400m run

45 Back Squats 95/65

400m run

30 Front Squats

400m run

15 Overhead Squats

For time:

11 C2Bar pull ups

7 Squat Snatch at 95/65

11 C2Bar pull ups

“Grace”

For time:

30 Clean & Jerks 95/65

Rest 5 minutes between workouts.