SCC – CrossFit

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SCC Challenge of the Day

Metcon (AMRAP – Reps)

AMRAP2 ROPE CLIMBS

Weightlifting

EMOM8 SNATCH, 2 HANG SNATCHES, 3 OVERHEAD SQUATS (AHAP)

Metcon A

Metcon (Time)

BUY-IN:

800M RUN,

IMMEDIATELY INTO

21-15-9

OVERHEAD SQUATS @ 95/65

BURPEE BOX JUMPS @ 24/20,

IMMEDIATELY INTO

CASH-OUT:

21 PULL-UPS

15 RING DIPS

9 SQUAT SNATCHES @ 95/65

METCON B

Metcon (Time)

BUY-IN:

800M RUN,

IMMEDIATELY INTO

21-15-9

OVERHEAD SQUATS @ 65/35

BURPEE BOX JUMPS @ 24/20,

IMMEDIATELY INTO

CASH-OUT:

21 PULL-UPS or Jumping P-Ups

15 RING DIPS

9 SQUAT SNATCHES @ 65/35