SCC – CrossFit

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

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Monster Prt.1

Metcon (Time)

21 Sand Bag Thrusters 55/35

400m run

21 Burpees

21 Overhead Squats 55/35

21 Burpees

400m run

21 Thrusters 55/35

Monster Prt.2

Metcon (Time)

5 Rounds for time:

25 V- Ups

3 – 10ft’ Hand Stand Walks

or 30’ft Bear Crawl

Monster Prt.3

Metcon (Time)

9-6-3 Reps for time:

Hang Sand Bag Squat Snatch 55/35

Broad Jump