SCFit WOD, June 16, 2023
SCFit – Fri, Jun 16
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
“MYMC 23.1”
AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)
*If athletes make it back to the Deadlifts
on the second round the bar stays at the
final weight.
MYMC = Mid-Year Mini-Comp…get ready
for 3 weeks of fun tests on Friday!
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 4 MINUTES
30 Single Unders
6 WB Deadlifts
6 WB Front Squats
6 WB Strict Press
6 Tuck-Ups
Into…
AMRAP x 4 MINUTES
20 Double Unders or 5 Single-Single-Double Attempts
8 WB Thrusters*
8 V-Ups
*Option to practice WBs halfway through AMRAP.
EXTENDED WARM-UP (ALL)
EMOM x 9 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.
(No Measure)