SCC – CrossFit

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Challenge

EMOM5 6 C2B 6 T2B (AMRAP – Rounds and Reps)

EMOM5

6 C2B

6 T2B

Weightlifting

Overhead Squat (8RM)

Metcon A

Metcon (AMRAP – Rounds and Reps)

AMRAP20

20 Calorie Row

20 Wall Balls @ 20/14

20 Box Jumps @ 30/24

10 Bar MU

10 Clean and Jerks @ 135/95

10 Overhead Squats @ 135/95

3 Rope Climbs
*93 Reps per round. If you did 3 rds plus 2 C &J’s in 20 minutes, that would score as 3+72.

Metcon B

Metcon (AMRAP – Rounds and Reps)

AMRAP20

20 Calorie Row

20 Wall Balls @ 20/14

20 Box Jumps @ 24/20

10 C2Bar Pull Ups

10 Clean and Jerks @ 115/75

10 Overhead Squats @ 115/75

3 Rope Climbs

METCON C and METCON101

Metcon (AMRAP – Rounds and Reps)

AMRAP20

20 Calorie Row

20 Wall Balls

20 Step Ups

10 Jumping Pull Ups

10 Clean and Jerks @ 95/55

10 Overhead Squats @ 95/55

3 Rope Climb Lock and Holds