SCC, SCC – NEW MEMBERS – CrossFit

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Challenge

1000m Row (Time)

Max Effort 1000m Row

Challenge A

500m Row (Time)

Max Effort 500m Row

Weightlifting

Snatch (Heavy triple)

Metcon

Metcon (Time)

9-6-3

Burpee Bar MU

Deadlift @ 315/205

Overhead Squat @ 155/105

Metcon A

Metcon (Time)

9-6-3

Burpee box jumping MU

Deadlift @ 315/205

Overhead Squat @ 155/105

METCON B

Metcon (Time)

9-6-3

Burpee

Pull-ups

Dips

Deadlift @ 255/155

Overhead Squat @ 135/85

METCON C

Metcon (Time)

9-6-3

Burpee

Ring Rows

Dips

Deadlift @ TBD

Overhead Squat @ TBD
Should be on the heavy side for deadlifts and OHS