November 1st WOD


Sol CrossFit - Phoenix, Arizona
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Level 1

L1:A: Metcon (Time)
For time

Run 1 mile
50 wall balls 20/14
40 sh2oh 115/80
30 box jumps 24/20
20 bar facing burpees
10 man makers 50/35

L1+:A: Metcon (Time)
For Time
Run 1 mile
10 Ring mus
50 sh2oh 135/95
40 box jumps 30/24
30 bar facing burpees
20' hs walk
10 bear complex

L1:B1: Skull Crushers (4x12)
no rest
L1:B2: Flutter Kicks (4x50)
rest 60-90 secs


F3:A: Metcon (Weight)
4 Rounds not for time

10 military press@30X1(all sets working)
10/7 cal ab
F3:B1: Thruster (10 Thrusters(coach chooses weight)x4)
no rest
F3:B2: V-Ups (15 v-ups/sit-ups x 4)
no rest
F3:B3: Metcon (4 Rounds for time)
200m ski; x4; rest 60 secs
F3:C1: Skull Crushers (@30X1; 4x12)
F3:C2: DB Hammer Curls (@30X1; 4x12)
rest 60 sec

Sol Endurance

SE: Track Workout (Time)
Meet at Phoenix College at 6:00am


Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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