SCFit WOD, October 27, 2022

BySoldierCityFitness

SCFit – Thu, Oct 27

Warm-up
<p>EMOM x 8 MINUTES (:40 ON / :20 OFF)&nbsp;<br />MIN 1 – Up-Downs<br />MIN 2 – Step-Overs<br />MIN 3 – Ring Rows&nbsp;<br />MIN 4 – Lunges&nbsp;<br />MIN 5 – Burpees<br />MIN 6 – Box Jumps<br />MIN 7 – Jumping Pull-Ups<br />MIN 8 – Lunge + Lunge + Air Squat</p>
Front Squat (Weight)
<p>STRENGTH<br />5-5-5-5*<br />Front Squat</p><p>*Start Light and build to Moderate. This is a Deload Week.</p><p>(Score is Weight)</p><p>Week 8 of 9</p>

Weightlifting

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES<br />10 Pull-Ups<br />5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*<br />10 Chest to Bars<br />5 Burpee Box Crawl Overs**</p><p>*1 Rep= Lunge (R) + Lunge (L) + Front Squat.<br />**Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.</p><p>(Score is Round + Reps)</p><p><br /> </p>