SCC, SCC – NEW MEMBERS – CrossFit

View Public Whiteboard

Challenge

1000m Run (Time)

1000m Run

*5 Laps around

Weightlifting

Clean and Jerk (1 HANG Clean and Jerk AHAP)

Metcon A

Metcon (Time)

5 Rounds

12 Deadlifts @ 135/95

9 Hang Power Cleans @ 135/95

6 STO @ 135/95

3 Rope Climbs

*Intended Time < 15 Minutes

Metcon B

Metcon (Time)

5 Rounds

12 Deadlifts @ 115/75

9 Hang Power Cleans @ 115/75

6 STO @ 115/75

3 Rope Climbs

*Intended Time < 15 Minutes

Metcon C

Metcon (Time)

3 Rounds

12 Deadlifts @ tbd by coach

9 Hang Power Cleans @ tbd by coach

6 STO @ tbd by coach

3 Rope Climb Lock and Holds

*Intended Time < 15 Minutes