SCFit WOD, June 9, 2023
SCFit – Fri, Jun 9
Warm-up
Weightlifting
Back Squat (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
(Score is Weight)
Week 6 of 6 Wendler
Metcon
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800m Run
Immediately Into AMRAP in Time
Remaining of:
15 Med Ball Cleans (20/14)*
20 Walking Lunges
100m Run
*Squat Clean Only
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)
200m Run
Into…
2 ROUNDS
10 Alt. Mountain Climber Groiners
10 Air Squats
10 Lunges + Twist
Into…
2 ROUNDS
5 WB Deadlift
5 Med Ball Squats
Into…
200m Run