SCFit WOD, April 12, 2023
SCFit – Wed, Apr 12
Warm-up
Metcon
Metcon (Time)
FOR TIME
100/80 Cal Row
5 Rope Climbs
75 Russian KB Swing (53/35)
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row
(Score is Time)
Gymnastics
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of
the Pull-Up but as soon as they rest of
longer than that or they come off the rig
the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
2 ROUNDS*
10 KB Deadlifts 10 KB Sumo Deadlift High Pulls
1:00 Row (Legs + Hips only) 1:00 Row (Arms + Legs)
10 Banded Lat Pull-Downs 10/10 Banded Plank Pulls**
*Arrows indicate 2nd Round movement change.
**Band placed low on the rig. Single Arm Plank hold, while the other arm
performs a single arm Dante Row.