SCFit WOD, February 18, 2023
SCFit – Sat, Feb 18
Warm-up
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Double Unders*
20 Toes to Bar
15 Deadlifts (185/135)
*Add 30 Double Unders each
round (30,60,90)
(Score is Time)
Metcon (Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
1200m Run
400 Double Unders
120 Toes to Bar
100 Deadlifts (185/135)
*Partition reps as needed. You can
start at any movement and mix
movement orders as wanted. P1
works while P2 Rests. Perform the
run together.
(Score is Time)
EMOM x 9 MINUTES
MIN 1 – 100m Run
MIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)
MIN 3 – 8/8 Single Leg RDLs → 10 DL*
*Start performing DL on the second round and both RDLs and DLs
should be performed with an empty bar.
**Performance athletes start performing DU at the second round.
EXTENDED WARM-UP
3 SETS
8 Deadlifts*
:30 Double Under Practice
5-7 Toes to Bar
*Start Light-Mod and build to up
to slightly past workout weight.
(No Measure)