SCC – CrossFit

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SCC Challenge of the Day

Metcon (AMRAP – Reps)

MAX UNBROKEN RING MUSCLE-UPS

Weightlifting

EMOM8 CLEAN, 2 HANG CLEANS, 3 JERKS (AHAP)

METCON A

Metcon (AMRAP – Rounds and Reps)

AMRAP12

2 MUSCLE-UPS

4 POWER CLEANS @ 135/95

6 THRUSTERS @ 135/95

8 ALT. FRONT RACK LUNGES @ 135/95

METCON B

Metcon (AMRAP – Rounds and Reps)

AMRAP12

2 Jumping MUSCLE-UPS

4 POWER CLEANS @ 115/75

6 THRUSTERS @ 115/75

8 ALT. FRONT RACK LUNGES @ 115/75