SCFit WOD, November 26, 2022
SCFit – Sat, Nov 26
Warm-up
Metcon (Time)
NCFIT BENCHMARK WORKOUT
“GRATITUDE”
4 ROUNDS FOR TIME
11 Power Snatches (95/65)|(65/45)
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees
(Score is Time)
Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
22 Power Snatches (95/65)|(65/45)
24 Handstand Push-Ups
44/36 Cal Bike
24 Burpees
*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run. The workout ends with a 400m Run.
(Score is Rounds + Reps)
200m Run
Into…
3 Rounds
7/5 Cal Bike + 5 Burpees
10 Scap Push-Ups
10 Snatch Deadlifts
10 Hang Muscle Snatch
Into…
200m Run