SCC – CrossFit

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SCC Challenge of the Day

Tabata Burpees (LR) (AMRAP – Reps)

Tabata Burpees

*Lowest round

Weightlifting

Back Squat (4×4)

Metcon A

Metcon (Time)

3 Rounds

30 Alt. KB Clean and Jerk @ 55/35

30 Alt. Pistols

3 Rope Climbs

Metcon B

Metcon (Time)

3 Rounds

30 Alt. KB Clean and Jerk @ 35/25

30 Alt. pistols using 20″ box

3 Rope Climbs
Pistol box scaling example is minute 1:00 to the end. https://www.youtube.com/watch?v=q11UwY5gd0A

METCON C

Metcon (Time)

3 Rounds

20 Alt. KB Clean and Jerk @ 25/20

20 Alt. Pistols using rings for balance and necessary assistance. (Focus on technique)

3 Rope lower and raises with toes to rope / knees to elbow / or a jump.
https://www.youtube.com/watch?v=Dy4PVpo9J_w