SCFit WOD, June 24, 2023
SCFit – Sat, Jun 24
Warm-up
Weightlifting
Bench Press (Weight)
8-6-4*
Bench Press
*Start Moderate and build to Mod-Heavy. After each set complete 15-20 Twisting
Bicep Curls.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 3 MINUTES
2-4-6-and so on…
Front Squats (95/65)
Burpee Over Bar
-Rest 1:00 b/t Sets-
*Reset at beginning of AMRAP each new
set.
(Score is Lowest Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
2 SETS
AMRAP x 7 MINUTES*
4-6-8-10 and so on…
Front Squats (Athlete Choice)
Synchro Burpees
-Rest 1:00 b/t Sets-
(Score is Lowest Rounds + Reps)
2 SETS
10 Up-Downs
10 Bootstrap Squats
10 SDB Bent Over Rows
10 Alt. Bird Dogs
Into…
2 SETS
8 Up-Downs Over DB
8 SDB Goblet Squats
8 SDB Floor Press
8 DB Alt. Dead Bugs