SCFit WOD, November 4, 2022

BySoldierCityFitness

SCFit – Fri, Nov 4

Warm-up
<p>ON A 7:00 RUNNING CLOCK…</p><p>1 ROUND<br />10 Box Step-Overs<br />10 Clean Deadlifts&nbsp;<br />10 Upright Rows<br />10 Strict Press</p><p>Into…</p><p>1 ROUND<br />8 Half Box Jumps<br />8 High Pulls<br />8 Push Press</p><p>Into…</p><p>AMRAP IN REMAINING TIME…<br />6 Box Jump Overs<br />6 Hang Muscle Cleans<br />6 Push Jerk</p>

Weightlifting
Clean and Jerk (1-1-1-1-1)
<p>ON A 20:00 RUNNING CLOCK…<br />Build to a Heavy 1-Rep Clean &amp; Jerk</p><p>(Score is Weight)</p><p>Week 9 of 9</p>

Metcon
Metcon (Weight)
<p>EMOM x 10 MINUTES<br />1 Power Clean &amp; Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)</p><p>-Rest with Time Remaining-</p><p>(Score is Weight)</p><p><br />OPTIONAL FINISHER<br />FOR QUALITY<br />600/400 Alt. Box Step-Ups (24/20)*</p><p>Week 3 of 4 — "Chad" Extra Credit</p><p>*Weight Vest Optional</p><p>(No Measure)<br /> </p>