SCC – CrossFit

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Jerk (Jerk Establish 1RM, then 5×1 @ 90%)

METCON A

Metcon (Time)

30 Box Jumps @ 30/24

20 Pull-ups

10 Shoulder to Overhead @ 185/125

20 Ring Dips

30 Wall Balls @ 20/14

METCON B

Metcon (Time)

30 Box Jumps @ 30/24

20 Pull-ups

10 Shoulder to Overhead @ 135/85

20 Ring Dips

30 Wall Balls @ 20/14

SCC Challenge of the Day

Metcon (AMRAP – Reps)

AMRAP1 Burpees