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“NCC Qualifier 20.4”

"Hot Mess," 2020 Northern California Classic Online Qualifier WOD #4

185 6
  • For Time
  • 21 calorie Assault Bike
  • 7 Squat Cleans (185/125 lb)
  • 15 calorie Assault Bike
  • 5 Squat Cleans (185/125 lb)
  • 9 calorie Assault Bike
  • 3 Squat Cleans (185/125 lb)
  • Time Cap: 8 minutes

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last round of the Squat Cleans is completed.

Movement Standards

Assault Bike: Bike must start at zero and be reset each round.  Another person may reset for the athlete.

Squat Clean: The Barbell must start on the floor and finish in a front rack with control, knees/hips fully extended, and elbows in front of the Bar.  Athletes must pass through a full squat with the hips clearly below the knees.

Scaling Options

For Time
21 calorie Assault Bike
7 Squat Cleans (135/95 lb)
15 calorie Assault Bike
5 Squat Cleans (135/95 lb)
9 calorie Assault Bike
3 Squat Cleans (135/95 lb)


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namesake photo

Background: “Hot Mess” (a.k.a.: “NCC Qualifier 20.4”) was the 4th of 5 total WODs of the 2020 Northern California Classic “Norcal” Online Qualifier competition.

Norcal Classic @northern_california_classic was a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region to be held on May 29-31, 2021 in West Sacramento, CA. The live events were cancelled due to the COVID-19 pandemic restrictions.

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