SCC – CrossFit

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Challenge

Metcon (AMRAP – Reps)

AMRAP3

Bar Facing Burpees

*Must load bar with bumper plates, not metal change plates, to raise it off the ground.

Weightlifting

Push Press (4×4)

Metcon A

Metcon (Time)

5 Rounds

400M Run

15 SDHP @ 95/65

15 HSPU

Metcon B

Metcon (Time)

5 Rounds

400M Run

12 SDHP @ 65/35

12 HSPU or 3 sec Holds

METCON C and METCON101

Metcon (Time)

5 Rounds

400M Run

10 SDHP @ 65/35

10 HSPU or 3 sec Holds