SCFit WOD, December 30, 2022
SCFit – Fri, Dec 30
Warm-up
Weightlifting
Bench Press (Weight)
5-3-1-5-3-1*
Bench Press
*Start Moderate and build to Heavy. The second 5-3-1 should be
heavier than the first
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 SETS*
AMRAP X 2 MINUTES*
10 Slam Balls (30/20)|(20/10)
8 Ring Rows
6 Slam Ball Squats**
-Rest :30 b/t Sets-
*Pick up where you left off.
**Slam Ball can be held any way
(Score is Total Rounds + Reps)
1-2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Flys
10 Banded Upright Rows
5 Burpees
Into.
AMRAP X 4 MINUTES
4 Slamball Good Mornings
4 Slamball Curl to Press
4 Alt. Slamball Lunges