SCFit WOD, June 13, 2023
SCFit – Tue, Jun 13
Warm-up
Metcon
Metcon (Time)
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
25/20 Cal Row
30 Back Rack Alt. Lunges (95/65)
6 Bar Muscle-Ups
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
15/12 Cal Row
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups
(Score is Total Time)
*Take time it took to finish each
section and add together to get total
time. EX: 7:45 + 5:15 + 4:23 = 17:23 total
time.
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Banded Ws w/:05 Hold*
MIN 2 – :45 SLOW Arm Haulers
(No Measure)
2 ROUNDS
1:00 Row @ Mod Pace
5 Lunge + Lunge + Air Squat
5 RDL + Bent Over Row*
10 V-Ups
Into…
2 ROUNDS
:45 Row @ Hard Pace
8 Alt. Back Rack Lunges
8 Jumping Pull-Ups
8 Up-Down + Alt. Shoulder Tap
EXTENDED WARM-UP (ALL)
EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**
-Rest w/ Time Remaining-
(No Measure)
*Start with empty bar and build up to
or slightly past workout weight.
**Gymnastic Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Bar Muscle-Ups