SCC – CrossFit

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Challenge

Metcon (AMRAP – Reps)

AMRAP3

Push Ups

Weightlifting

Snatch (Heavy Triple)

Metcon A

Metcon (Time)

21-15-9

Pull-ups

Air Squats

Rest 3:00

27-21-15-9

Pull-ups

Air Squats

Rest 3:00

33-27-21-15-9

Pull-ups

Air Squats

**Recommended Time Cap of 26 minutes

Metcon B

Metcon (AMRAP – Reps)

15-9-3

Pull-ups

Air Squats

Rest 3:00

21-15-9-3

Pull-ups

Air Squats

Rest 3:00

27-21-15-9-3

Pull-ups

Air Squats

**Recommended Time Cap of 26 minutes

Note time in comments

METCON C and METCON101

Metcon (AMRAP – Reps)

12-9-6

Pull-ups

Air Squats

Rest 3:00

15-12-9-6

Pull-ups

Air Squats

Rest 3:00

18-15-12-9-6

Pull-ups

Air Squats

*Substitute with rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

**Recommended Time Cap of 26 minutes