SCFit WOD, March 17, 2023
SCFit – Fri, Mar 17
Warm-up
Weightlifting
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep
Hang Squat Clean Thruster
(Score is Weight)
Metcon
Metcon (Time)
10 SETS FOR TIME
3 Hang Squat Clean Thrusters
(135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
1-2 ROUNDS
10 Up-Down
10 Lateral Jumps Over Bar
10 Kip Swings
8 OH Press
6 Groiners + Twist
Into…
1 ROUND
6 Burpees Over Bar
6 BB Muscle Clean
6 BB Push Press
6 BB Front Squat