SCFit WOD, March 6, 2021

BySoldierCityFitness

[WOD030621]

Warm-up
Warm-up
AMRAP x 5 MINUTES
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks

Metcon
Metcon (Time)
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

1 ROUND FOR TIME
48 Sit-Ups
36 Hang Power Cleans
12 Bar Muscle-Ups

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
PARTNER WORKOUT OPTION
IN TEAMS OF 2…

6 ROUNDS FOR TIME*
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

2 ROUNDS FOR TIME**
36 Hang Power Cleans
12 Bar Muscle-Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up