SCC, SCC – NEW MEMBERS – CrossFit

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Challenge

6 rds Dead Hangs (AMRAP – Rounds)

6 Rounds

30 Seconds of Dead Hang from Bar

15 Seconds of Rest

*Score is Number of Rounds Completed

Weightlifting

Deadlift (3×8)

Metcon A

“Death by” Double Unders A (AMRAP – Rounds)

Death by Double Unders

Minute 1: 10 DU

Minute 2: 20 DU

Minute 3: 30 DU

Etc…Until athlete cannot complete reps
*Athletes that are still working on DU’s… Use those extra rounds to go for one MAX set each minute on the minute. Note those Max sets in the comment section.

**Everyone should have a ten minute workout!

METCON B

“Death by” Single Unders B (AMRAP – Rounds)

Death by Single Unders

*Part 1: Same as Metcon A…

Minute 1: 20 SU

Minute 2: 40 SU

Minute 3: 60 SU

Etc…Until athlete cannot complete reps