SCFit WOD, October 15, 2021

BySoldierCityFitness

[WOD101521]

Warm-up
Warm-up
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.

Weightlifting
Push Press (7-7-7-7)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press

(Score is Weight)

Metcon
Metcon (Time)
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)