SCC – CrossFit

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Clean and Jerk ( (BUILD TO HEAVY SINGLE, THEN 3X1 @ 90%)

METCON A

Metcon (Time)

400M RUN

30 CLEAN AND JERKS @ 95/65

400M RUN

30 SNATCHES @ 95/65

400M RUN

5 ROPE CLIMBS

METCON B

Metcon (Time)

400M RUN

30 CLEAN AND JERKS @ 75/55

400M RUN

30 SNATCHES @ 75/55

400M RUN

3 ROPE CLIMBS

SCC Challenge of the Day

Metcon (No Measure)

10 MINUTES PRACTICE YOKE CARRIES