September 18th WOD


Sol CrossFIt - Phoenix, Arizona

Level 1
L1:A: Back Squat (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (Time)
For time

30 front squats 135/95 (from rack)
50 pull ups
70 v-ups
800m run

Level 1 Rx+
L1+:A: Front Squat (5-3-1-5-3-1)
wave load; build to a tough single
L1+:B: Metcon (Time)
For time

30 Front squats 185/125
50 pull ups
70 ghdsu
800m run

F3:A1: Weighted Reverse Lunges (@20X1; 5x8)
build to a tough set; no rest
F3:A2: Powell Raise (@20X1; 5x12)
rest 2 mins
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Rest 5 mins
F3:C: Metcon (Calories)
5 min amrap

Ab for cals

Comp: Comp WOD (1 Rounds for reps)
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