SCFit WOD, November 17, 2021
[WOD111721]
Warm-up
Warm-up
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
Into
2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs
Weightlifting
Metcon (Weight)
3×5
Tempo Front Squat (32X1)
Tempo Front Squat (32X1)
*Weight stays Moderate across all sets.
(Score is Weight)
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target