SCFit WOD, December 22, 2020
[WOD122220]
Warm-up
Warm-up
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs
Into…
1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees
*This round will be performed with the empty BB
Strength/Skill
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)