SCFit WOD, January 20, 2023
SCFit – Fri, Jan 20
Warm-up
Weightlifting
Power Clean (Weight)
8-6-4-8-6-4*
Power Clean
*Start Light-Mod and build to Moderate-Heavy. The second wave of
8-6-4 should be heavier than the first.
(Score is Weight)
Week 3 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
AMRAP x 3 MINUTES
3 Empty Barbell Strict Press (option to add in some elbow punches)
3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows
3 Scap Pull-Ups + 3 Kip Swings
Into…
AMRAP x 3 MINUTES
4 Bodyweight Lunge-Lunge-Squats
4 Hang High Pulls + 4 Hang Muscle Cleans
8 Ring Rows