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October 24th WOD

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

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