SCFit WOD, May 12, 2021
[WOD051221]
Warm-up
Warm-up
3 SETS
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee
Into…
4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups
*Progress to 10 Box Jumps for Sets 3 & 4.
Weightlifting
Metcon (Weight)
STRENGTH
3-3-3-3
Shoulder to Overhead*
3-3-3-3
Shoulder to Overhead*
*Taken from the rack. Build to a Heavy 3-Rep.
(Score is Weight)
Metcon
Metcon (Time)
FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats
(Score is Time)