SCC – CrossFit

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Monster Prt.1

Metcon (Time)

21-15-9 reps for time:

L Pull-ups, strict

Handstand Push-ups, strict

Squat Clean 135/95, sc95/65

*Rest 5 mins.

Monster Prt.2

Metcon (Time)

2 Rounds for time:

40m Overhead Lunge 115/75 sc75/115

40 GHD Sit-ups

*Rest 5 mins.

Monster Prt.3

Metcon (Time)

4 Rounds for time:

400m run

20 Wall Ball Shots 20/14

10 Kettlebell Swings 70/53 sc53/35