SCC – CrossFit

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Metcon (Weight)

EMOM15

Clean and Jerk

Minutes 1-5: 70%

Minutes 6-10: 75%

Minutes 11-15: 80%

METCON A

Metcon (AMRAP – Reps)

AMRAP6

1 Bar MU

2 HSPU

2 Bar MU

4 HSPU

3 Bar MU

6 HSPU

4 Bar MU

8 HSPU

Etc…

METCON B

Metcon (AMRAP – Reps)

AMRAP6

1 C2B

2 HSPU

2 C2B

4 HSPU

3 C2B

6 HSPU

4 C2B

8 HSPU

Etc…

METCON C

Metcon (AMRAP – Reps)

AMRAP6

1 Pull Ups

2 HS HOLDS

2 Pull Ups

4 HS HOLDS

3 Pull Ups

6 HS HOLDS

4 Pull Ups

8 HS HOLDS

Etc…