SCFit WOD, December 8, 2021
[WOD120821]
Warm-up
Warm-up
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups
1-2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Box Jumps
Weightlifting
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
Build to a Mod-Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)
(Score is Time)