SCFit WOD, May 2, 2023
SCFit – Tue, May 2
Warm-up
Weightlifting
Back Squat (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
(Score is Weight)
Week 1 of 6 Wendler
Metcon
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 0:00 complete 8
Russian KB Swings + 8 KB Goblet
Squats (53/35)
(Score is Cals)
2 ROUNDS
1:00 Bike
6 Bootstrappers
6 Alt. 90/90 Hip Rotations
6 Inchworms + Push-Up
Into…
3-4 ROUNDS
:45 Bike @ Mod Hard Pace
6 KB Goblet Lunges
6 KB Russian Swings
6 Alt. KB Cossack Squats
12 KB Horn Taps