SCC – CrossFit

Located at PAFB Beach House. Workout is at 9am only. Bring a Friend!! just Google Map PAFB Beach House, if needed.

*You can scale the weight of the sand bag and reduce the distance of the run as needed.

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Metcon (Time)

Five rounds for time of:

55/35 pound Sand Bag Thrusters, 12 reps

55/35 pound Sand Bag Hang Power Clean, 9 reps

55/35 pound Sand Bag Push Jerk, 6 reps

5k

Five rounds for time of:

55/35 pound Sand Bag Thrusters, 12 reps

55/35 pound Sand Bag Hang Power Clean, 9 reps

55/35 pound Sand Bag Push Jerk, 6 reps