SCC, SCC – NEW MEMBERS – CrossFit

View Public Whiteboard

Challenge

150 Double Unders (Time)

150 Double Unders

*4mins. Time Cap
Scale to 300 single unders.

Weightlifting

Back Squat (3×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP16

16 Calorie Row

16 Burpees Over Rower

16 Wall Balls @ 30/20

Metcon A

Metcon (AMRAP – Rounds and Reps)

AMRAP16

16 Calorie Row

16 Burpees Over Rower

16 Wall Balls @ 20/14

METCON B

Metcon (AMRAP – Rounds and Reps)

AMRAP16

10 Calorie Row

10 Burpees Over Rower

10 Wall Balls @ 14/10