SCFit WOD, October 31, 2022

BySoldierCityFitness

SCFit – Mon, Oct 31

Warm-up
<p>2 ROUNDS&nbsp;<br />10 Up-Downs&nbsp;<br />6 PVC Snatch Grip Deadlift<br />6 PVC High Pulls&nbsp;<br />6 PVC Pass Thrus + Air Squat&nbsp;</p><p>Into…1-2 ROUNDS (Time Permitting)<br />6 Burpees Over Bar&nbsp;<br />6 Barbell Snatch Grip Deadlift<br />6 Barbell High Pulls&nbsp;<br />6 Barbell Hang Muscle or Power Snatch</p>

Weightlifting
<p>ON A 20:00 RUNNING CLOCK…<br />Build to a Heavy 1-Rep Snatch</p><p>(Score is Weight)</p><p>Week 9 of 9*</p><p>*NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit</p>
Snatch (1-1-1-1-1)

Metcon
WITCH PLEASE (Time)
NCFIT BENCHMARK WORKOUT
"WITCH PLEASE"

13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups

(Score is Time)