SCFit WOD, January 23, 2021
[WOD012321]
Warm-up
Warm-up
3:00 Cardio of Choice (Run / Row / Bike)
Immediately into…
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats
Metcon
Metcon (Time)
FOR TIME*
30 Power Snatch (135/95)|(95/65)
30 Power Snatch (135/95)|(95/65)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)