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October 13th WOD

10/13/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Hang Power Clean (18 min e3mom; 3 Hang PC)
build to a tough triple
L1:B: Metcon (4 Rounds for time)
For time; x4; rest 2 min between

25 wall balls
15 pull ups
200m run

Level 1 Rx+

L1+:A: Hang Clean (18 min e3mom; 3 Hang Clean)
build to a tough triple
L1+:B: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 2 mins between rounds

3 bar over burpees
5 Pc 185/125
10 c2b pull ups

F3

F3:A@: Back Squat (@21X1; 10-10-10-10)
rest 3 mins between; advanced build to a heavy set
F3:B: Metcon (3 Rounds for reps)
1 minute stations; total reps; rest 3 mins between rounds

Cal ab
Ring rows
Cal ski
Walking lunges

X3

Competitors

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

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM