SCC – CrossFit

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Challenge

2Rds Burpee Over Rower (Time)

2 Rounds

10 Calorie Row

10 Burpees Over Rower

Weightlifting

Shoulder Press (EMOM10 4 Strict Presses AHAP)

METCON: SPORT

Metcon (Time)

Run 800M

15 Rope Climbs

Run 800M

METCON A

Metcon (Time)

3RDS FOR TIME:

400M RUN

3 Rope Climbs

15 KB’s 55/35

15 Box Jumps 24/20

METCON B

Metcon (Time)

3RDS FOR TIME:

400M RUN

2 Rope Climbs

12 KB’s 55/35

12 Box Jumps 24/20

METCON C and METCON101

Metcon (Time)

3RDS FOR TIME:

400M RUN

1 Rope Climb Lock/ Hold

10 KB’s 55/35

10 Box Jumps or Step Ups 24/20