SCFit WOD, March 18, 2023
SCFit – Sat, Mar 18
Warm-up
Metcon
Metcon (Time)
FOR TIME
1250/1000m Row
25 Box Jumps (24/20)
35 Sit-Ups
1000/800m Row
25 Box Jumps
35 Sit-Ups
750/600m Row
25 Box Jumps
35 Sit-Ups
500/400m Row
25 Box Jumps
35 Sit-Ups
(Score is Time)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION (ALL)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
1000m Row
100 Box Jumps (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. Must switch row every 250m. Split all other
work as needed.
(Score is Rounds + Reps)
EMOM x 6 MINUTES
MIN 1 – :40 Arm + Body Rowing
MIN 2 – :40 Heels Down Rowing*
MIN 3 – :40 Heel Up Rowing*
MIN 4 – :40 Rowing (SPM 22-24)
MIN 5 – :40 Rowing (SPM 25-27)
MIN 6 – :40 Rowing (SPM 26-30)