SCFit WOD, March 25, 2023
SCFit – Sat, Mar 25
Warm-up
Weightlifting
Metcon (Weight)
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean +
1 Hang Power Clean +
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Metcon
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
https://www.crossfit.com/210213
Metcon (AMRAP – Rounds and Reps)
SOLO VERSION…
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
Grab a Partner and Complete! If completing solo, tackle the warm-up as a
chipper (10:00 CAP)
1 ROUND (EACH)
P1: Cal Row (EZ)
P2: 10 Up-Downs +8 BB Deadlifts
Into…
1 ROUND (EACH)
P1: Cal Row (MOD)
P2: 8 Burpees + 8 BB Upright Rows
Into…
1 ROUND (EACH)
P1: Cal Row (MOD-HARD)
P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans