SCFit WOD, October 5, 2022

BySoldierCityFitness

SCFit – Wed, Oct 5

Warm-up
<p>AMRAP x 7 MINUTES&nbsp;</p><p>5 Scap Pull-Ups&nbsp;</p><p>5/5 Elbow Punches&nbsp;</p><p>5 Kang Squats&nbsp;</p><p>10 Box Step Overs</p>

Weightlifting
Front Squat (Weight)
<p> </p><p>STRENGTH</p><p>6-4-4*</p><p>Front Squat</p><p> </p><p>*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 9</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES</p><p>1 Rope Climb</p><p>2 Front Squats (205/145)|(145/100)*</p><p>10 Box Jump Overs (24/20)</p><p> </p><p>*Can be taken from the floor or rack.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)</p><p>Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)</p><p> </p>