SCC – CrossFit

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Monster Prt.1

Metcon (AMRAP – Reps)

3 Minutes:

Max Reps OHS at Body Weight or 70%

*Rest 5 mins.

Monster Prt.2

Metcon (Time)

4 Rounds for time:

21 Wall Ball Shots 20/14

15 Knees to elbows

9 Handstand Push-ups

*Rest 5mins.

Monster Prt.3

Metcon (Time)

4 Rounds of:

6 Ring Muscle-ups

2 Rope Climbs

*Rest 5mins.

Monster Prt.4

Metcon (AMRAP – Reps)

3 Minutes:

Max Reps Front squats at Body Weight or 70%