SCFit WOD, June 26, 2023
SCFit – Mon, Jun 26
Warm-up
Weightlifting
Metcon (Weight)
EVERY 1:30 X 8 SETS*
1 Clean Deadlift +
1 Pausing Power Clean**
1 Hang Power Clean
*Start Moderate and build to Mod-Heavy
**Pause for :01 below the knee before completing the
movement.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP X 8 MINUTES
5 Power Cleans (155/105)
50 Double Unders
5 Hang Power Cleans
25 Box Jumps (20)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
(Score is Lowest Rounds + Reps)
AMRAP X 5 MINUTES
10 Alt. Step-Ups
10 Calf Raises into 10 Bunny Hops
6 Cat/ Cows
6 Elbow Punches
Into…
AMRAP X 3 MINUTES
5 Clean Deadlifts
20 Single Unders
5 Box Jumps