SCFit WOD, November 2, 2022

BySoldierCityFitness

SCFit – Wed, Nov 2

Warm-up
<p>3 ROUNDS&nbsp;<br />10 WB Front Squats → 10 WB Thrusters → 10 WB Shots<br />10 Ankle Rotations L/R&nbsp;<br />10 Alt. Cossack Squats&nbsp;<br />10 Alt. Samson Lunges&nbsp;<br />10 Calf Raises</p>
Front Squat (1-1-1-1-1)
<p>ON A 20:00 RUNNING CLOCK…<br />Build to a Heavy 1-Rep Front Squat</p><p>(Score is Weight)</p><p>Week 9 of 9</p>

Weightlifting

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES<br />24 Wall Balls (20/14)|(14/10)<br />12 Toes to Bar</p><p>(Score is Rounds + Reps)<br /> </p>