SCFit WOD, February 25, 2023
SCFit – Sat, Feb 25
Warm-up
Metcon
Metcon (Time)
FOR TIME
1200m Run
50 Up-Downs
25 Sumo Deadlift High Pull (95/65)
800m Run
40 Up-Down Over Bar
25 Sumo Deadlift High Pull
400m Run
30 Burpees Over Bar
25 Sumo Deadlift High Pull
200m Run
20 Burpees
25 Sumo Deadlift High Pull
(Score is Time)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
(PERFORMANCE)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls (95/65)
200m Run
30 Burpees Over Bar
30 Sumo Deadlift High Pulls
*P1 & P2 complete Up-Downs (30 each
at same time) and Run together. All
other movements are split as needed.
P1 works while P2 rests.
(Score is Total Rounds + Reps)
2 ROUNDS
100m Run
10 Up-Downs + Scap Push-ups
10 Sumo Stance Good Mornings
Into…
1-2 ROUNDS (TIME PERMITTING)
100m Run
8 Barbell or KB RDLS
8 Barbell or KB Upright Rows
8 Burpees