SCFit WOD, November 2, 2020

BySoldierCityFitness

[WOD110220]

Warm-up
Warm-up
2:00 Bike

Into…

2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat

Weightlifting
Clean and Jerk (3-3-3-3)
ON A 20:00 RUNNING CLOCK…
Find 3RM Clean and Jerk

(Score is Weight)

Metcon
Metcon (Time)
FOR TIME
21-18-15*
Cal Bike
Hang Power Cleans (155/105)|(115/75)

*Cal Option = 18-15-12

-Hard Cap 12:00-

(Score is Time)

Bike–Sub For Row 24-21-18 Cals or Run 400m-300m-200m