SCFit WOD, December 12, 2020
[WOD121220]
Warm-up
Warm-up
ON A 10:00 CLOCK…
400m Slow Jog
50’ Side Shuffle Left
50’ Side Shuffle Right
50’ Side Shuffle Left
50’ Side Shuffle Right
200m Quick Run
400m Slow Jog
50’ Side Shuffle Left
50’ Side Shuffle Right
50’ Side Shuffle Left
50’ Side Shuffle Right
200m Quick Run
Into…
AMRAP in Remaining Time
10 Box Step-Ups (24/20)
5 Burpees
10 Perfect Scap Pull-Ups
5 Walk-Outs*
*Standing, bend over, walk hands out to Plank, walk back, standing.
Metcon
Metcon (AMRAP – Reps)
4 SETS*
IN TEAMS OF 2
ON A 5:00 RUNNING CLOCK…
50 HR Push-Ups
50 Box Jump (24/20)
Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…
IN TEAMS OF 2
ON A 5:00 RUNNING CLOCK…
50 HR Push-Ups
50 Box Jump (24/20)
Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…
-Rest 1:00 b/t Sets-
*Weight Vest Optional for Push-Ups and Box Jumps then Remove.
(Score is Reps)
OPTIONAL FINISHER
NOT FOR TIME
100 Quad Heel Taps*
*Each touch is 1 Rep
(No Measure)