SCC – CrossFit

View Public Whiteboard

Challenge

AMRAP3 Cal Row+Burpees (AMRAP – Reps)

AMRAP3

1 Calorie Row

1 Burpee Over Rower

2 Calorie Row

2 Burpees Over Rower

3 Calorie Row

Etc…
*There’s a Scoring key on the Whiteboard

Weightlifting

Deficit Deadlift (4×4)

*Dead Lift Downstairs

**For deficit, stand on top of one #55 red plate

Metcon A

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
**This is a Full SQUAT Clean

Metcon B

“Elizabeth” Lite (Time)

“Elizabeth” Lite

21-15-9

Squat Clean @ 115/75

Banded Ring Dips

METCON C and METCON101

Lil’ “Elizabeth” (Time)

Lil’ “Elizabeth”

15-9-6

Squat Clean @ 95/55

Banded Ring Dips