SCFit WOD, July 19, 2025
SCFit – Sat, Jul 19
Suggested Warm-Up
Warm-Up
AMRAP x 5 MINUTES
10 Up-Downs
10 Elbow Punches
6 Hang Muscle Cleans
8 Ring Rows
Into…
2 ROUNDS
10 Burpees → Burpee Over Bar
6 Hang Power Cleans
6 Kip Swings
Workout – Performance
25 ROUNDS FOR TIME (Time)
1 Muscle-Up*
2 Hang Power Cleans (185/135)
3 Burpees Over Bar
*Option for Bar or Rings.
(Score is Time)
KG BB: (85/60)
Workout – Fitness
25 ROUNDS FOR TIME (Time)
1 Chest to Bar
2 Hang Power Cleans (135/95)
3 Burpees
(Score is Time)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (Time)
50 ROUNDS FOR TIME
1 Muscle-Up or Chest to Bar
2 Hang Power Cleans (Athlete Choice)
3 Burpees Over Bar
*P1 completes a whole round while P2 rests. Once a full round is complete partners switch.
(Score is Time)
Optional Cool Down – All
FOR QUALITY
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)