SCC – CrossFit

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Challenge

Metcon (Time)

30 Push-ups

30 Walking Lunges

Weightlifting

Shoulder Press (3×8)

Strength

Back Rack Lunge (Weighted Lunge (3×8/Each Leg) )

Metcon A

Metcon (Time)

3 Rounds

600M Run

21 Deadlifts @ 225/155

60 Double Unders

21 Calorie Row

Metcon B

Metcon (Time)

3 Rounds

400M Run

21 Deadlifts @ 185/135

42 Double Unders

14 Calorie Row

METCON C and METCON101

Metcon (Time)

3 Rounds

400M Run

21 Deadlifts @ 135/85

100 Single Unders

14 Calorie Row