SCC, SCC – NEW MEMBERS – CrossFit

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Metcon

Metcon (Time)

In teams of 3 or 2 for time complete…

12 Prowlers down and back 45/25

12 Rope Climbs

10 Prowlers down and back 90/50

10 Rope Climbs

8 Prowlers down and back 135/75

8 Rope Climbs

6 Prowlers down and back

6 rope climbs

Go up the stairs closest to the parking lot and come down from them also.

Adjust weight/reps/and Rope climbs as needed.