SCC – CrossFit

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Metcon (AMRAP – Reps)

With a running clock, complete 5 thrusters every minute…

From 0:00 – 5:00 use 75/55

From 5:00 – 10:00 use 95/75

From 10:00 – 15:00 use 115/95

From 15:00 – 20:00 use 135/115

Continue to add 20lbs every 5 minutes until you are unable to complete 5 reps in 1 minute.

*Intermediate – Start at 75/55 and add 10lbs every 5 minutes.

**Novice – Start at 65/45 and add 10lbs every 5 minutes.