SCFit WOD, February 17, 2023
SCFit – Fri, Feb 17
Warm-up
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
2 SETS
10 Cal Row
10 Kang Squats
Then lnto..
2 SETS*
10 Barbell DL
10 Barbell Hang Power Clean
10 Alt. Elbow Punches
10 Power Cleans
*Add light weight in set 2 and reduce reps to 5 each