SCFit WOD, January 6, 2021
[WOD010621]
Warm-up
Warm-up
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Metcon
“NCMETCON BASELINE III” (AMRAP – Rounds and Reps)
"NCMETCON BASELINE III"
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk