SCC – CrossFit

Challenge

AMRAP3 Ring Dips (AMRAP – Reps)

AMRAP3

Ring Dips

Weightlifting

Jerk (Heavy Single)

Metcon

Metcon (Time)

8 Rounds

200M Run

8 Front Squats @ 155/105

*Scale weight to maintain excellent form

**Limit rounds to 6 as needed
or…..

Alternative Metcon

Metcon (Time)

8 Rounds

400m Row

8 Front Squats @ 155/105

*Scale weight to maintain excellent form

**Limit rounds to 6 as needed