SCFit WOD, November 28, 2022

BySoldierCityFitness

SCFit – Mon, Nov 28

Warm-up

AMRAP x 6 MINUTES 
:30 Bike @ Mod Hard
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Med Ball Sit-Ups

Weightlifting
Bench Press (Weight)

STRENGTH
5-5-5-5
1+1/2 Bench Press*

*Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.

(Score is Weight)

Metcon
Metcon (Time)

1.) AMRAP x 8 MINUTES
4-6-8-and so on…
Cal Bike
Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) FOR TIME
50/40 Cal Bike
50 Wall Balls

(Score is Time)