SCFit WOD, March 15, 2023
SCFit – Wed, Mar 15
Warm-up
Metcon
Metcon (Time)
ON A 22:00 RUNNING CLOCK…*
40 Ring Muscle-Ups
60 Deadlifts (225/155)
80/60 Cal Bike
240 Double Unders
*Partition as needed. Can start and mix
movements in any order. Any reps not
completed at the end of the 22:00 are
added as seconds to the score. Ex: you
do not complete 30 reps, your score is
22:30.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold
1 ROUND
10/8 Cal Bike
10 Good Mornings
20 Single Unders
10 Ring Rows
Into…
1 ROUND
10/8 Cal Bike
5 Jefferson Curls
10 Single-Single-Doubles
10 Jumping Pull-Up Negatives
Into…
1 ROUND
10/8 Cal Bike
10 Deadlifts
20 Double Unders
5 Scap Pull-Ups + 5 Kip Swings
EXTENDED WARM-UP
(PERFORMANCE)
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts*
:30 Double or Triple Under Practice
-Rest As Needed b/t Sets-
*Start Light-Moderate and build to
workout weight.
(No Measure)