10/24/2017
Sol CrossFit - Phoenix, Arizona
Halloween Hours: 5-9am, noon, 4:15pm & 5:15pm ONLY!
Level 1
L1:A: Deadlift (10 min emom; 1 Dl@20X1)
build to a new 1 RM
L1:B: Metcon (AMRAP - Rounds and Reps)
22 min amrap
20 T2b
7 Dl 135/95
6 HPC
5 Sh2oh
4 Front squats
3 Evil wheels
200m run
Level 1 Rx+
L1+:A: Snatch (10 min emom; 1 Snatch)
build to a new 1 RM
L1+:B: Metcon (AMRAP - Rounds and Reps)
22 min amrap
20 ghdsu
7 Dl 155/105
6 HPC
5 Sh2oh
4 Front squats
3 Evil wheels
200m run
F3
F3:A1: Stork Deadlift (@3010; 5x8/leg)
no rest
F3:A2: Plank (60-90 secs x 5)
Plank on hands; rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap
20 kbdl 35/26 int 53/35 adv 80/53
25 sit ups int; v-ups adv;t2b
300m run/ski/0.5 mile ab
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Posted on 10/23/2017 at 09:00 PM
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