SCFit WOD, October 3, 2022

BySoldierCityFitness

SCFit – Mon, Oct 3

Warm-up
<p>2 ROUNDS&nbsp;<br />:40 Cal Bike&nbsp;<br />8 BB Strict Press w/ :01 Pause OH<br />10 Slam Ball G2OH&nbsp;<br />20 Crossbody Mountain Climbers&nbsp;</p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />6 Scap Push-Ups + Push-Up&nbsp;<br />8 BB Push Press&nbsp;<br />10 Slam Balls&nbsp;<br />12 Alt. DB Bent Over Rows</p>

Weightlifting

Metcon
Push Jerk (Weight)
<p><br />STRENGTH<br />2-2-2-2-2<br />Split Jerk*</p><p>*Start Moderate-Heavy and build to Heavy.</p><p>(Score is Weight)</p><p>Week 5 of 9</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES<br />5 Renegade Rows (50/35)|(35/20)*<br />10/8 Cal Bike<br />20 Slam Balls (30/20)|(20/10)<br />40 Alt. Crossbody Mountain Climbers</p><p>*1 Rep= Push-Up + Row (R) + Row (L).</p><p>(Score is Rounds + Reps)<br /> </p>