October 23rd WOD


Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Back Squat (10 min emom; 1 Back squat@20X1)
build to a new 1 Rm
L1:B: 10 Rounds of Cindy (Time)
5 Pull-ups
10 Push-ups
15 air squats

Level 1 Rx+

L1+:A: Front Squat (10 min emom; 1 front squats@20X1)
build to a new 1 RM
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 hspu
10 alt pistols
15 pull ups


F3:A1: Back Squat (@22X1; 5x6)
build to a tough set; no rest
F3:A2: DB Military Press (@30X1; 5x8)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

15 air squats
12 ring rows
9 push ups
7 cal ski


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

Sol Endurance

SE: Metcon (No Measure)
No Endurance This week! Complete L1



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


8AM, 9AM, and 10AM