SCFit WOD, April 24, 2023
SCFit – Mon, Apr 24
Warm-up
Metcon (AMRAP – Reps)
AMRAP X 2 MINUTES
Max Burpees Over Bar
-Rest 1:00-
AMRAP X 3 MINUTES
Max Power Clean (185/135)
-Rest 1:00-
AMRAP X 5 MINUTES
3 Power Clean (135/95)
5 Burpees Over Bar
(Score is Total Reps)
2 ROUNDS
4 Inchworm + Up-Dog + Down Dog*
5 Scap Push-Ups + 2 Alt. Shoulders Taps
6/6 Staggered Stance Good Mornings
7 BB Bent Over Row w/ :01 Pause at top
*Start standing and walk hands out to Plank. Drop hips to
floor and raise chin towards ceiling. Then Push hips back
and though finishing in Pike Position and walk hands back
until able to stand.
-Into-
AMRAP X 4 MINUTES
5 Up-Downs Over Bar*
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Muscle Cleans
10 Alt. Elbow Punches
*At 2:00 complete Burpees Over Bar.