SCFit WOD, March 3, 2021
[WOD030321]
Warm-up
Warm-up
200m Run
Into…
3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups
Into…
3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises
Weightlifting
Front Squat (Weight)
Metcon
Metcon (Time)
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)
Build to a Heavy 10-Rep Front Squat
(Score is Weight)