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October 30th WOD

10/30/2017

Sol CrossFit - Phoenix, Arizona
Remember: No 6:15 or 7:15 classes on 10/31!

Level 1

L1:A: Metcon (Time)
3 Rounds for time

9 Front Squat 135/95
12 PC
15 Pull ups
18 t2b or v-ups
400m run

Rx+

165/110
L1:B1: Bulgarian Split Squat (@23X1; 4x8)
no rest
L1:B2: CS - ATYT (@2020; 4x10)
rest 2 mins

F3

F3:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20 air squats
15 sit ups
10 ring rows
400m run/ski
F3:B1: Monster walks (4x50')
no rest
F3:B2: Walking Lunges (4x10-12/leg)
no rest
F3:B3: Powell Raise (4x12/arm)
rest 2 mins

Sol Endurance

SE:A: Weighted Pull-ups (3-3-2-2-1-1)
find a new 1 RM; rest 3 mins between sets
SE:B: Metcon (AMRAP - Reps)
4 min amrap;

Max sit ups
SE:C: Metcon (Time)
For time

50 box over burpees
Run 1 mile

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