SCFit WOD, December 14, 2021
[WOD121421]
Warm-up
Warm-up
AMRAP x 6 MINUTES*
100m Run
12 KB Deadlifts
10 Box Step-Ups
8 Deadbugs
100m Run
12 KB Deadlifts
10 Box Step-Ups
8 Deadbugs
At the 3:00 Minute Mark Switch to..
100m Run
12 Russian KB Swings
10 Lateral Box Step-Ups
8 Alt. V-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run
*Must step-down each rep.
(Score is Rounds + Reps)
Weightlifting
Bench Press (5-5-5)
5-5-5
Bench Press
(Score is Weight)