Blog

September 15th WOD

9/15/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Hang Clean (Above Knee) + Front Squat (1+3x8)
build to a tough set; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

7 PC 135/95
9 bar over burpees
11 t2b
100m ski/run

Level 1 Rx+
L1+:A: Clean + Hang Clean (1+1 x8)
build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

8 C&J 155/105
10 bar over burpees
12 ghdsu
50 dus

F3
F3:A: Overhead Squat (w/pvc @22X1; 12-12-10-10-10)
rest 3 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

20-40 kbs 26/18 int 44/35 adv 53/35
10 ohs w/pvc
20 ring rows adv pull ups
40/28 cal 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