CrossFit Toledo – CrossFit

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Extra Credit

Death by Tire flip w/ or w/o partner

Metcon (Time)

200 m run

15 Push Press

30 BJO (20/24)

2 Rope Climb

400 m run

21 Hang Clean

60 Lateral Burpees

4 Rope Climb

800 m run

27 Deadlift

80 bar facing burpees

6 rope climbs

400 m run

21 Hang Cleans

60 lateral burpees

4 rope climbs

200 m run

15 Push Press

30 BJO (20/24)

2 rope climbs

95/65 for Rx, 115/85 for Rx+

CrossFit Toledo – CrossFit

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CFT Update

Just a reminder that tomorrow, Saturday, is another Barbells and Brews event.

Join us at Earnest Brew Works at 11 AM.

See the Facebook event, or talk to Conner for details.

There will be no regular Saturday morning class at the gym.

Gymnastics

EMOM x 10 skill work

Conditioning

Metcon (Time)

3 Rounds:

20 Deadlifts (155/105)

15/10 Calorie Assault Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

15/10 Calorie Assault Bike

CrossFit Toledo – CrossFit

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Weightlifting

CrossFit Toledo – CrossFit

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CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit

Conditioning

Metcon (Time)

Buy-In: 1,200 Meter Run

2 Rounds:

19 Calorie Row or Bike

87 Double Unders

7 Rope Climbs

Cash out: 1,200 Meter Run

Extra Credit

CrossFit Toledo – CrossFit

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Conditioning

We will WOD first today -If it is raining, you may:

Row 500/400 m or

Bike 25/15 cal

Metcon (Time)

For Time: Time cap= 22 minutes

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Skill/Strength

Push Press + Push Jerk + Split Jerk (Work up)

3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split)

CrossFit Toledo – CrossFit

Technique Work

How to climb a rope

Skill/Strength

CrossFit Toledo – CrossFit

Strength/Skill

Deadlift (5×5 increasing)

WOD

Metcon (Calories)

EMOM X 12

Min 1; 15 Deadlifts 225/155

Min 2: 20 Situps

Min 3 max Cal bike

Score: calories

CrossFit Toledo – CrossFit

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757 Warehouse Rd Toledo, OH

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