SCFit WOD, May 13, 2023
SCFit – Sat, May 13
Warm-up
Metcon
Metcon (Time)
“ON A-MOTHER LEVEL”
FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row
*NOTE: W.O.W. this is our pick for epic
workout of the week!
*Hold WB any way above waist.
(Score is Time)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups
(Score is Rounds + Reps)
1 ROUND
250/200m Row
10 Step-Ups
10 Med Ball Ground to Overhead
10 Ring Rows
Into…
2 ROUNDS
250/200m Row
5/5 Single Leg Step-Up
10 Med Ball Front Squats
10 Med Ball Push Press
10 False Grip Ring Rows