SCC – CrossFit

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Weightlifting

Clean and Jerk ((BUILD TO 3RM, THEN 3X3 @ 90%))

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Metcon A

Metcon (Time)

50 T2B

40 BOX JUMPS @ 24/20

30 HANG SQUAT CLEANS @ 115/75

20 PUSH JERKS @ 115/75

10 MUSCLE-UPS

Metcon B

Metcon (Time)

50 K2E

40 BOX JUMPS @ 24/20

30 HANG SQUAT CLEANS @ 95/65

20 PUSH JERKS @ 95/65

10 RING ROW + RING DIP

SCC Challenge of the Day

Metcon (AMRAP – Reps)

AMRAP1 RING DIPS