SCFit WOD, November 25, 2022

BySoldierCityFitness

SCFit – Fri, Nov 25

Warm-up

EMOM x 9 MINUTES
MIN 1 – :20 Air Squats + :20 Alt. Groiners
MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings
MIN 3 – :20 Box Step Overs + :20 Box Jump Overs

Weightlifting
Back Squat (Weight)

STRENGTH
8-6-4-6-8
Back Squat

*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

NCFIT BENCHMARK WORKOUT

“CLEARANCE SALE”

3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

 

Metcon (AMRAP – Reps)

PARTNER WORKOUT OPTION
IN TEAMS OF 2…

3 SETS*
AMRAP x 5 MINUTES**
6 Front Squats (115/75)|(75/55)
8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch.
**Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Reps of Box Jump Overs)

Metcon