SCFit WOD, November 12, 2022 – Soldier City Fitness

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SCFit – Sat, Nov 12

Warm-up

2 ROUNDS

6 PVC Pass-Thurs

10 Up-Downs

10 Ring Rows

8 Kip Swings Into… 2 ROUNDS*

6 PVC Snatch Deadlifts

6 PVC Hang High Pulls

6 PVC Hang Muscle Snatches

6 PVC Hang Power Snatch *Rounds 2 use Barbell

Metcon

Metcon (Time)

3 SETS

6-5-4

Power Snatches (115/75)|(75/55)

12-10-8

Chest to Bar Pull-Ups-Rest 1:30 b/t Sets-(Score is Total Time)

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT OPTION

IN TEAMS OF 2… AMRAP x 15 MINUTES

5 Power Snatches (115/75)|(75/55)

10 Chest to Bar Pull-Ups *P1 works through a full round while P2 completes Max Cal Bike. Once P1 completes a full round partners switch. (Score is Total Rounds + Reps)

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