SCFit WOD, February 11, 2023
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squats*
*Start Moderate and build to Moderate-Heavy.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
AMRAP x 12 MINUTES
2 Front Squats (Pick Your
Poison!)*
3 Ring or Bar Muscle-Ups
4 Box Jump Overs (24/20)**
*3 Options: (185/135), (205/145),
or (225/155)…athlete should
choose heaviest weight that they
can perform unbroken from the
ground.
**Increase Box Jump Overs by 2
reps each round. For Example:
R1= 6 BJO, R2= 8 BJO, and so on.
(Score is Rounds + Reps)
PARTNER WORKOUT OPTION
(PERFORMANCE)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
2 Front Squats (Team Choice,
Heavy)
3 Ring or Bar Muscle-Ups
*P1 completes 1 round while P2
completes Max Box Jump Overs
(24/20). Once P1 completes a full
round partners will switch.
(Score is Total Reps of Box Jump
Overs)
AMRAP x 8 MINUTES
8 Alt. Groiners
8 Air Squats → Jumping Air Squats*
8 Step-Overs → BJO*
8 Hang High Pulls → Hang Muscle Cleans*
*At the 4:00 mark, switch to secondary movements.