SCFit WOD, October 21, 2022

BySoldierCityFitness

SCFit – Fri, Oct 21

Warm-up
<p>3 ROUNDS<br />10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*<br />10 Clean Deadlifts + High Pulls<br />20 Elbow Punches<br />10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*</p><p>*Round 2 perform Burpees &amp; Knees to Chest.&nbsp;<br />*Round 3 perform Burpees Over Bar &amp; Toes to Something/ Toes to Bar</p>
Metcon (Weight)
<p>STRENGTH</p><p>EVERY 1:30 x 10 SETS*<br />2 Clean &amp; Jerk</p><p>*Start Moderate and build to something Heavy. Clean can be either Squat or Power.</p><p>(Score is Weight)</p><p>Week 7 of 9</p>

Weightlifting

Metcon
CALIFORNIA DREAMIN (Time)
NCFIT BENCHMARK WORKOUT
"CALIFORNIA DREAMIN"

20 ROUNDS FOR TIME
1 Power Clean & Jerk (185/135)|(135/95)
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)