SCFit WOD, March 19, 2021 – Soldier City Fitness

[WOD031921]

Warm-up

1:00 Jumping Jacks
into…
AMRAP x 4 MINUTES
4 Alt. DB Snatch
4 Smooth Burpees
4 Box Jumps Over

*In DB Snatch — focus on extension through the middle and fast punch!
**In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)!
***In the BJO — focus on solid landing and smooth turn on top of the box!

Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min