September 26th WOD


Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Deadlift (@20X1; 10-8-6-4-2)
all sets working; build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (Time)
3 Rounds For time

15 hpc 135/95
30 hr push ups
800m run

Level 1 Rx+

L1+:A: Snatch pull w/4 sec pause at each position (build to the heaviest set possible)
mid shin, below knee, at knee, above knee, mid thigh, extension
L1+:B: Metcon (Time)
3 Rounds

15 Dl 225/145
15 hspu
800m run


F3:A1: Deadlift (@3010; 5x8)
no rest
F3:A2: Push-ups (@20X1; 10-30x5)
rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

15 kbs 26/18 int 44/26 adv 53/35
15 kbdl
15/9 cal row

Sol Endurance

SE: Metcon (3 Rounds for reps)
15 min amrap; x3; rest 5 min between

30 oh walking lunges 45/25
30 back ext
30 sit ups
30 Russian twists 45/25
Run 1 mile


Comp: Comp WOD (1 Rounds for reps)
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