SCFit WOD, March 10, 2023
SCFit – Fri, Mar 10
Warm-up
Weightlifting
Front Squat (Weight)
6-4-2-2*
Front Squats
*Start Moderate and build to workout weight. Bar must
come from the floor
(Score is Weight)
Metcon
Metcon (Time)
“WAVE RUNNER’
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
AMRAP X 4 MINUTES
4 Alt. 90-90 Hip Rotations
4 Air Squats + 4 Jumping Air Squats
4 Pause Kip Swings*
*:01 pause in Hollow + :01 Superman
Into…
AMRAP x 4 MINUTES
4 Hang Muscle Cleans
4 Alt. Elbow Punches
4 Empty Barbell Front Squats