SCC – CrossFit

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Challenge

40 Burpees to 6″ Target (Time)

40 Burpees to 6″ Target
Scale for First Day / First Week: 20 Burpees

Weightlifting

Deadlift (2RM)

Metcon A

Metcon (AMRAP – Rounds and Reps)

AMRAP14

4 DB Thrusters @ 50/35 (Each hand, sub KB if no more DB)

8 DB Step Ups @ 24/20 (50/35 each hand)

24′ DB Overhead Walking Lunge @ 50/35 (Each hand)

*Each 12′ sec. scored as 2 additional reps

Metcon B

Metcon (AMRAP – Rounds and Reps)

AMRAP14

4 DB Thrusters @ 35/25 (Each hand, sub KB if no more Db

8 DB Step Ups @ 24/20 (35/25 each hand)

24′ DB Overhead Walking Lunge @ 35/25 (Each hand)

*Each 12′ sec. scored as 2 additional reps

METCON C and METCON101

Metcon (AMRAP – Rounds and Reps)

AMRAP14

4 DB or BB Thrusters

8 DB or FR BB Step Ups

16′ DB Overhead or FR BB Walking Lunge

*Each 12′ sec. scored as 2 additional reps