SCC – CrossFit

View Public Whiteboard


Push Ups AMRAP3 (AMRAP – Reps)

Push Ups AMRAP3
*hips and ribs must touch the ground, then arms locked in full extension at top.

**scale with knees on the ground.


Back Squat (3×10)


Happy Birthday Dwayne !! (Time)

50 Deadlifts @ 135/95

50 Thrusters @ 95/65

50 Pull-ups

50 Wall Balls @ 20/14

50 Ab-Mat Sit-ups
Modify or scale weight and reps as needed to keep excellent form