SCFit WOD, January 7, 2022
[WOD010722]
Warm-up
Warm-up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into
2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press
Weightlifting
Metcon (Weight)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken
(Score is Weight)
Metcon
California Love (Time)
30 Squat Clean and Jerk (155/105) | (115/75)
Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.