SCFit WOD, March 8, 2023
SCFit – Wed, Mar 8
Warm-up
Weightlifting
Deadlift (Weight)
EMOM X 7 MINUTES
5 ‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP X 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
1 2 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP
(Score is Lowest Rounds + Reps)
EmOM X 8 MINUTES* (:40 0N // :20 0FF)
MIN 1 – BW Good Mornings
BB Good Mornings
MIN 2 – Push-Up to Pike -> Hand Release Push-Ups
MIN 3 – BB Jefferson Curls -> BB RDLs
MIN 4 -Up-Downs -> Up-Downs Over Bar
*Progress to second movement in round 2