SCFit WOD, March 9, 2023
SCFit – Thu, Mar 9
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (50/35)
*Increase Box Jumps by 4 reps each round. Mandatory
step-down.
(Score is Rounds + Reps)
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
-No Extra Rest b/t Sets-
(No Measure)
2 ROUNDS
5/5 Ankle Circles
10 Tib Raises
10 Glute Bridge-Ups
5/5 Single Leg Hops + 10 Forward/Bounding Hops
Into…
2 ROUNDS
200m Run*
10 Alt. DB Deadlifts
5/5 DB Upright Rows
10 Vertical Jumps w/soft land
*2nd Round consider a time trial.