SCC, SCC – NEW MEMBERS – CrossFit

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Challenge

Tabata Thrusters @ 45/35 (AMRAP – Reps)

Tabata Thrusters @ 45/35

*Lowest round

Weightlifting

Clean and Jerk (5×1)

Metcon

Metcon (Time)

“Happy Birthday Jad, Anthony, and Lori!”

4 Rounds

7 Front Squats @ 185/125

20′ Handstand Walk

28 Alt. Dumbbell Snatches @ 50/35

Then Immediately Upon Finishing…

2 Rounds

7 Deadlifts @ 185/125

20 HSPU

13 Pull-Ups

Metcon A

Metcon (Time)

“Happy Birthday Jad, Anthony, and Lori!”

4 Rounds

7 Front Squats @ 135/85

20 hand stand holds (2 10 second holds)

28 Alt. Dumbbell Snatches @ 35/25

Then Immediately Upon Finishing…

2 Rounds

7 Deadlifts @ 135/95

20 HSPU with mat

13 Pull-Ups

METCON B

Metcon (Time)

“Happy Birthday Jad, Anthony, and Lori!”

4 Rounds

7 Front Squats @ 95/65

20′ Handstand holds (2 10sec holds)

28 Alt. Dumbbell Snatches @ 25/15

Then Immediately Upon Finishing…

2 Rounds

7 Deadlifts @ 95/65

20 HSPU Holds (2 10 sec holds)

13 Ring Rows