SCFit WOD, November 8, 2022

BySoldierCityFitness

SCFit – Tue, Nov 8

Weightlifting
Back Squat (Weight)
<p>6-6-6 (22X1)*<br />Tempo Back Squat</p><p>*Start Light and build to Moderate.</p><p>Remember Reading Tempo…<br />1st Number is ‘Down Portion'<br />2nd Number is ‘Down Position'<br />3rd Number is ‘Up Portion'<br />4th Number is ‘Up Position'</p><p>(Score is Weight)</p>

Metcon
Metcon (Time)
<p>5 ROUNDS FOR TIME<br />20 Wall Balls (20/14)|(14/10)<br />20 Burpees</p><p>(Score is Time)</p><p><br />OPTIONAL COOL DOWN<br />FOR RECOVERY<br />3:00 Olympic Wall Stretch<br />1:00/1:00 Couch Stretch<br />1:00 Butterfly Stretch</p><p>(No Measure)<br /> </p>