SCC – CrossFit

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Metcon (Time)

54 Wall Balls @ 30/20

*5min. time cap


Metcon (Weight)

Barbell Row (3×10)

Weighted Pull-ups (3×8)

Weighted Dips (3×8)

*Add weight to comments

**Work on your Pull Up progressions

Metcon A

Metcon (Time) 170821

5 Rounds

500M Row

15 Bench Presses @ 135/95

Intended Time < 20 Minutes *Partner on Benches and scale weight to maintain good form and the ability to rerack barbell