SCFit WOD, September 20, 2022

BySoldierCityFitness

[WOD092022]

Warm-up
Warm-up
AMRAP x 6 MINUTES
:30 Row @ Mod Pace
4 Lunge + Lunge + Air Squat
4 Up-Downs*
4 V-Ups

*Switch to Burpees @ 3:00.

Weightlifting
Front Squat (8-6-6)
STRENGTH
8-6-6*
Front Squat

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

Metcon
FLATLINE (AMRAP – Reps)
NCFIT BENCHMARK WORKOUT
"FLATLINE"

7 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

NOTE: New Benchmark (Remix of the Classic ‘Death Row’).