SCFit WOD, January 3, 2023
SCFit – Tue, Jan 3
Warm-up
Weightlifting
Metcon
Overhead Squat (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5
Overhead Squats*
*Start Light-Moderate and build
to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Weightlifting
Metcon (Time)
EVERY 3:00 FOR 5 SETS…
20/15 Cal Bike
10 Overhead Squats (135/95)
-Rest in Remaining Time-
(Score is Slowest Set)
2:00 Bike (Min 1 = EZ / Min 2 = Mod)
Into…
AMRAP x 5 MINUTES
5 PVC Passes
10 PVC Alt. Overhead Lunges
5 Push-Up to Pike
10 Alt. Groiners
*After the Warm-Up, put the barbell in the rack and begin a lat/tricep
smash. This will help open the Front Rack and Overhead positions.