SCC – CrossFit

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Challenge

AMRAP2 Ring Dips Total (AMRAP – Reps)

AMRAP2 Ring Dips Total

Weightlifting

Clean and Jerk (1 Clean and Jerk AHAP )

➡️➡️I mistakenly missed that this is an EMOM8. All morning classes performed working up a 1Rep AHAP. You can do the EMOM8 as originally programmed on a regular 15-18 minute clock time frame. I’m sorry for the mix up. -chad

Metcon A

Metcon (AMRAP – Reps)

AMRAP14

1 HSPU

1 Front Squat @ 135/95

2 HSPU

2 Front Squats

3 HSPU

3 Front Squats

4 HSPU

Etc…

*Score is Total Reps

**Front Squat taken from the floor

***Math: 2+4+6+8+10…

Metcon B

Metcon (AMRAP – Reps)

AMRAP14

1 HSPU or 3 sec HS Hold each

1 Front Squat @ 95/65

2 HSPU

2 Front Squats

3 HSPU

3 Front Squats

4 HSPU

Etc…

*Score is Total Reps

Metcon C

Metcon (AMRAP – Reps)

AMRAP14

1 HS Progression or Float

1 Front Squat @ peak form

2 HSPU

2 Front Squats

3 HSPU

3 Front Squats

4 HSPU

Etc…

*Score is Total Reps