SCC – CrossFit

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Challenge

400M Run+30 Thrusters @ 45/35 (Time)

400M Run

30 Thrusters @ 45/35

Weightlifting

Overhead Squat (4RM)

Metcon A

Metcon (Time)

3 Rounds

20 Box Jumps @ 30/24

20 Burpees

20 Ring Dips

20 Wall Balls @ 20/14

Metcon B

Metcon (Time)

3 Rounds

15 Box Jumps @ 24/20

15 Burpees

15 Ring Dips

15 Wall Balls @ 20/14

Metcon (Time)

3 Rounds

10 Box Jumps or Step @ 20/16

10 Burpees

10 Ring Dips

10 Wall Balls @ 20/14