SCFit WOD, November 19, 2020

BySoldierCityFitness

[WOD111820]

Warm-up
Warm-up
3 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
10 Alt Groiners

Into…

AMRAP x 5 MINUTES
10 Empty BB Strict Press
10 Box Step Ups
10 Burpees

Weightlifting
Shoulder Press (6-6-6)
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…..no more than 6-8.

(Score is Weight)

Metcon
Metcon (Time)
FOR TIME
21-15-12-15-21
Push Press (115/75)|(65/45)
Box Jump-Overs (20)*

*Both feet must come to the top of the box before coming down.

(Score is Time)