SCC – CrossFit

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Challenge

50 Air Squats+20 Burpees (Time)

50 Air Squats

20 Burpees

Weightlifting

Back Squat (3×10)

Metcon A

Metcon (Time)

3 Rounds

4 Cleans (Any style) @ 225/145

8 Ring MU

16 KB Swings @ 70/55

32 Alt. Pistols

Metcon B

Metcon (Time)

3 Rounds

4 Cleans (Any style) @ 155/100

8 Ring Dips + 8 C2Bars

16 KB Swings @ 55/35

32 Alt. Pistols T2H

METCON C and METCON101

Metcon (Time)

3 Rounds

4 Cleans (Any style) @ 95/65

8 Banded Ring Dips + 8 C2Barbell Pull Ups

16 KB Swings @ 35/20

32 Alt. Pistols T2H