SCFit WOD, December 1, 2022

BySoldierCityFitness

SCFit – Thu, Dec 1

Warm-up

ON A 8:00 RUNNING CLOCK…
Run 400m as a Group

Into…

3 SETS*
10 Alt. Groiners
5 Tempo Air Squat (3211) → 10 Barbell Front Squats 
10 Barbell Strict Press → 10 Barbell Push Press
30 Single Unders → 30 Double Unders

In Set 3, perform the same movements from Round 2.

Weightlifting
Back Squat (Weight)

STRENGTH
5-4-3-2*
High Bar Back Squat

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Metcon
Metcon (Time)

4 SETS FOR TIME
15 Thrusters (75/55)|(65/45)
30 Double Unders
100m Run

-Rest 2:00 b/t Sets-

(Score is Slowest Set)