SCFit WOD, July 4, 2025 - Soldier City Fitness

SCFit – Fri, Jul 4

Suggested Warm-Up

Warm-Up

AMRAP x 4 MINUTES
100m Run
4 Power Cleans
4 Alt. Elbow Punches
4 Front Squats

Into…

AMRAP x 4 MINUTES
100m Run
4 Scap Pull-Ups
4 Kip Swings
4 Ring Rows or Strict Pull-Ups

Metcon

Team 1776 (Time)

For Time (In A Team Of 3)

– Kettlebell Swings (53/35)
– Box Jumps (24/20)
– Air Squats
– Push-ups
– Burpees
– Pull-ups
– Sit-ups
– Row / Bike (Calories)
– Double Unders
– Wall Balls (20/14)
– DB Snatches (50/35)
– DB Push Press (50/35)
– Power Clean (115/75)

*As a team, complete a total of 1776 reps of all movements, in any order
*Must complete a minimum of 30 reps of each
*Max reps for any one movement is 500 reps

Badger (Time)

3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
https://www.crossfit.com/workout/2009/07/04#/comments

KG BB: (42.5/30)

Hero Workout – Performance

Hero Workout – Fitness

BADGER (FITNESS) (Time)

3 ROUNDS FOR TIME
30 Squat Cleans (65/45)
30 Jumping Pull-Ups
800m Run

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

Push Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
)