SCC – CrossFit

Speed Front Squats (5×3)
*If the weight forces you to pause at the top or “grind” through a rep, it is too heavy. The speed should resemble an air squat.

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Front Squat (5×3)

METCON A

Metcon (Time)

100-80-60-40-20

Double Unders

Upstairs Down and Back Bear Crawl

METCON B

Metcon (Time)

200-160-120-80-40

Single Unders

Upstairs Down and Back Bear Crawl