SCFit WOD, December 16, 2022
SCFit – Fri, Dec 16
Warm-up
Weightlifting
Back Squat (1-1-1-1-1)
ON A 20:00 RUNNING CLOCK..
Build to a 1-Rep Heavy Back Squat
*Retest from week of 6/27/22
(Score is Weight)
Metcon
RAZOR’S EDGE (AMRAP – Rounds and Reps)
"RAZOR’S EDGE"
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning of the 2nd AMRAP.
(Score is Lowest Rounds + Reps)
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning of the 2nd AMRAP.
(Score is Lowest Rounds + Reps)
2 ROUNDS
8/8 Leg Swings
8 Alt. Groiners
8 Kang Squats
8Jumping Air Squats
Into..
2-3 ROUNDS*
8 Fast Air Squats 8 Barbell Front Squats
8 Barbell Strict Press -> 8 Barbell Push Press
8 Up-Downs Over the Bar -> 8 Burpees Over the Bar
*In rounds 2 and 3, complete 8 Barbell Front Squats / 8 Barbell
Push Press / 8 Burpees Over the Bar as indicated by the arrow