SCC – CrossFit

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Challenge

50 Alt.KB Snatches@35/25 (Time)

50 Alt. KB Snatches @ 35/25

Weightlifting

1RM Weighted Pull-ups (1 RM)

Weighted Pull-ups (Establish 1RMax)
*ALT: Work on Strict Pull Up Progressions

Weightlifting

1RM Weighted Ring Dips (1 RM)

Weighted Ring Dips (Establish 1RMax)
*ALT: Work on Strict Dip Progressions

Metcon A

Metcon (AMRAP – Reps)

AMRAP14

60 Wall Balls @ 20/14

60 Calorie Row

60 OHS @ 75/55

60 HSPU

Metcon B

Metcon (AMRAP – Reps)

AMRAP14

50 Wall Balls @ 20/14

50 Calorie Row

50 OHS @ 75/55

50 HSPU or 3 sec holds ea.

METCON C and METCON101

Metcon (AMRAP – Reps)

AMRAP14

40 Wall Balls @ 20/14

40 Calorie Row

40 OHS @ 75/55

40 HSPU or 3 sec holds ea.