SCFit WOD, October 19, 2023
SCFit – Thu, Oct 19
Warm-up
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
FOR TIME*
2000/1800m Row
60 Deadlifts (225/155)
20 Ring Muscle-Ups**
*Partition reps and movements as
needed.
**Option for 60 Pull-Ups.
(Score is Time)
FITNESS (Time)
WORKOUT (FITNESS)
FOR TIME*
1600/1200m Row
60 Deadlifts (155/105)
20 Up-Down Pull-Ups**
*Partition reps and movements as
needed.
**Option for 40 Pull-Ups.
(Score is Time)
OPTIONAL FINISHER (ALL)
FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
3 ROUNDS
300/250m Row
7 Glute Bridge-Ups
7 RDL
7 Ring Row*
7 Kip Swing
*False Grip optional
EXTENDED WARM UP (ALL)
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**
*Start Light and build to workout weight.
**Gymnastics Options:
(Banded) Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)