SCFit WOD, November 16, 2022

BySoldierCityFitness

SCFit – Wed, Nov 16

Warm-up

AMRAP x 8 MINUTES 
8 Slow Air Squats 
8 Knee Push-Ups 
8 Muscle Cleans 
8 Kang Squats

Metcon (Weight)

STRENGTH
5-5-5
1+1/2 Back Squat*

*Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

(Score is Weight)

Weightlifting

Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles