SCC – CrossFit

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SCC Challenge of the Day

AMRAP2 Goblet Squats @55/35 (AMRAP – Reps)

Weightlifting

Bench Press (4×4)

Metcon A

Metcon (Time)

800M Run

15 Ring MU

600M Run

12 Ring MU

400M Run

9 Ring MU

200M Run

6 Ring MU

Metcon B

Metcon (Time)

800M Run

15 C2B Pull-ups

15 RIng-dips

600M Run

12 C2B Pull-ups

12 Ring-dips

400M Run

9 C2B Pull-ups

9 Ring-dips

200M Run

6 C2B Pull-ups

6RIng-dips

METCON C

Metcon (Time)

600M Run

12 BB Pull-ups / Ring-rows

12 Banded RIng-dips / Box-dips

400M Run

10 BB Pull-ups / Ring-rows

10 Banded Ring-dips / Box-dips

200M Run

8 BB Pull-ups / Ring-rows

8 Banded Ring-dips / Box-dips

200M Run

6 BB Pull-ups / Ring-rows

6 Banded RIng-dips / Box-dips