SCFit WOD, January 27, 2021

BySoldierCityFitness

[WOD012721]

Warm-up
Warm-up
CHIPPER STYLE!
30 Single Unders
15 Box Step-Ups
30 Single Unders
15 Burpees
30 Single Unders
15/12 Cal Bike
30 Single Unders
15 Box Jumps
30 Single Unders

*From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB.

Weightlifting
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…

1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+
1 Squat Clean

(Score is Weight)

Metcon
Metcon (AMRAP – Reps)
4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans (185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…

-Rest 1:30 b/t Sets-

*Must step down from the box.

(Score is Reps)