CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (5×4 climbing) Conditioning Metcon (AMRAP – Rounds) 3 rounds, on the 2:00 18/14 bike or 24/18 row 4 rounds, on the 1:30 14/10 bike or 20/14 row 5 rounds, on the 1:00 10/8 bike or 13/10 row 3 rounds, on the 1:00 12 burpees Score…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 2K relay row buy in 10 rounds, switching each movement 11 box jumps 24/20 28 DU 20 push press 45/35 800m partner run cash out SOLO OPTION 3 mile bike buy in 5 rounds 11 box jumps 24/20 20 push press 45/35 28 DU 800m cash…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Thruster (5×5 climbing) Conditioning Metcon (Time) Time cap 18 21-15-9 Calories Ring dips Directly into… 42-30-18 Wallballs 20/14 Sit ups

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) PARTNER OPTION 80 DU 400m partner run 40 AKBS 40 KB S2OH 40 synchro donkey kicks 60 DU 300 (2×150) partner relay run 30 AKBS 30 KB S2OH 30 synchro donkey kicks 40 DU 200 m partner run 20 AKBS 20 KB S2OH 20 synchro donkey…

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Gymnastics Strict HSPU (10×6 OTM) WOD Metcon (6 Rounds for time) 6 rounds on the 3:00 25’ OH lunge (R) #50/35 9 Lateral Squat jumps (Over DB) 25’ OH lunge (L) 9 PullUps ()

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength A: Sumo Deadlift (5×4 climbing) B: Metcon (Calories) 1 min max effort Ass bike 2 attempts Conditioning Time cap 17 minutes Metcon (Time) 7 RFT Cal bike (50% of B) or row (60% of B) 9 BBJ 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (6×3 climbing) Pause first rep a FULL 3 seconds WOD Time cap 16 minutes Metcon (Time) 10-8-6-4-2 HPS 95/65 OHS 20-16-12-8-4 T2B/T2R/GHD HR pushups

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 15/12 cal bike or 20/15 cal row 3 CJ 155/105 10-9-8-7-6-5-4-3-2-1 Burpee pullups Workout Of the Week If you missed the 5K row or the pendlay total #justshowup

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Power Snatch (7 mins to find heavy single) WOD Metcon (Time) 5RFT 400m partner run 21 PS (50% A) or 75/55 15 OHS 9 synchro OH lungeTime cap 30 mins

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting The Pendlay Total (Total Weight) Back Squat (1 Rep Max)Clean (1 Rep Max)Push Press (1 Rep Max) Back Squat Clean Push Press

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