SCFit WOD, October 11, 2022

BySoldierCityFitness

SCFit – Tue, Oct 11

Warm-up
<p>2-3 ROUNDS (4:00 CAP)</p><p>8 Alt. Samson Lunges</p><p>8 Alt. Cossack Squats</p><p>8 Cat Cows</p><p> </p><p>Into…&nbsp;</p><p> </p><p>AMRAP x 5 MINUTES&nbsp;</p><p>:30 Bike @ Mod Hard Pace</p><p>8 Jump Squats</p><p>8 Alt. V-Ups</p><p>8 Step-Ups*</p><p> </p><p>*Option to switch to Box Jumps @2:30.</p>
Front Squat (Weight)
<p>STRENGTH</p><p>4-4-2*</p><p>Front Squat</p><p> </p><p>*Start Heavy and end Heavy+.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p>

Weightlifting

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES</p><p>15/12 Cal Bike</p><p>30 Alt. Mountain Climbers</p><p>15 Box Jump (24/20)</p><p>30 Alt. Bicycle Crunches</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p>