SCC – CrossFit

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Clean and Jerk (1RM + 5×1 @ 90%)

Place 1RM in comments, record your 5×1 as result.

METCON A

Metcon (AMRAP – Rounds and Reps)

CrossFit.com 150806

Every 2:00 for as long as possible:

From 00:00 to 02:00

2 Rope Climbs

2 Front Squats @ 185/125

From 02:00 to 04:00

2 Rope Climbs

4 Front Squats @ 185/125

From 04:00 to 06:00

2 Rope Climbs

6 Front Squats @ 185/125

Etc…

Continue to follow this pattern of adding 2 more front squats for every 2 minute interval until you cannot complete the prescribed work within the 2 minute period. Then finish resting until next interval, to perform another round at the same reps as the last successful round until all athletes are complete.

METCON B

Metcon (AMRAP – Rounds and Reps)

CrossFit.com 150806

Every 2:00 for as long as possible:

From 00:00 to 02:00

1Rope Climbs

2 Front Squats @ 135/85

From 02:00 to 04:00

1 Rope Climbs

4 Front Squats @ 135/85

From 04:00 to 06:00

1 Rope Climbs

6 Front Squats @ 135/85

Etc…

Continue to follow this pattern of adding 2 more front squats for every 2 minute interval until you cannot complete the prescribed work within the 2 minute period. Then finish resting until next interval, to perform another round at the same reps as the last successful round until all athletes are complete.

SCC Challenge of the Day

Metcon (Calories)

AMRAP1 Assault Bike Calories