SCFit WOD, September 15, 2021
[WOD091521]
Warm-up
Warm-up
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row
Weightlifting
Deadlift (3-3-3-3-3)
Metcon
NCFIT BENCHMARK WORKOUT “GET A GRIP” (Time)
NCFIT BENCHMARK WORKOUT
"GET A GRIP"
"GET A GRIP"
FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups
Build to Heavy 3-Rep TNG Deadlift*
*Option for "Library TNG" Deadlift
(Score is Weight)