CrossFit Toledo – CrossFit Back Squat (3 x 3, rest 1 min **90% effort, not max effort) Strict Pull ups (3 x 3, rest 2 min) Extra Credit Metcon (AMRAP – Reps) 10 min @ consistent effort Run 1 mile AMRAP Muscle Ups in remaining time: rest 5 min 10 min @ consistent effort Row…

CrossFit Toledo – CrossFit Thruster (Thrusters build to 85-90% for a single) Metcon (Time) For time: Row 2000m 100 Thrusters, 45# 60 Pull Ups Metcon (No Measure) 10 sets Air Bike 30 sec @ 90% aerobic Air Bike 30 sec easy spinExtra Credit

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds) 16 min EMOM 1st-min 10 Goblet Squat, 70/53# 2nd-min 3-4 Muscle Ups Metcon (AMRAP – Rounds) 16 min EMOM 1st-min 10 Power Clean 115/75# 2nd-min 10-12 Toes to BarExtra Credit Metcon (No Measure) then 15 min Row increasing from Z1→ Z2Extra Credit

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds) Run 800m @ high consistent effort 2 min rest 5 min @ high consistent effort 3 CTB Pullups 3 Burpees to 8” target 2 min rest 5 min @ high consistent effort 21 Thrusters , 75/55# 9 Bar Facing Burpee 2 min rest Metcon (AMRAP – Rounds)…

CrossFit Toledo – CrossFit Snatch (Snatch 1/20 sec @ 65% for 10 min) Metcon (Time) For time: Row 750m @ 97% rest 10 min For time: Row 750m @ 100% then *Extra Credit* 10 min Run @ Z1 Squat Clean (Squat Clean 3 x AMRAP TnG @ 155/105#, rest 3 min) Extra Credit Metcon (No…

CrossFit Toledo – CrossFit Front Squat (3 x 3, rest 1 min **90% effort, not max effort) Strict Pull ups (3 x 3, rest 2 min) Extra Credit Metcon (AMRAP – Rounds) 10 min @ consistent effort 15 Deadlifts, 115/75# 15 Box Jumps 24/20” rest 5 min 10 min @ consistent effort 5 Muscle Ups…

CrossFit Toledo – CrossFit Clean and Jerk (Clean & Jerk build to 85-90% for a single) Metcon (AMRAP – Rounds and Reps) 17 min AMRAP ***continue as high as possible by 3’s, DU’s stay at 20 3 Snatch, 95/65# 3 CTB Pullups 3 Wall Ball 20/14# 20 Double Unders 6 Snatch, 95/65# 6 CTB Pullups…

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds) 16 min EMOM 1st-min 7 TnG Squat Snatch , 115/75# 2nd-min 3-4 Muscle Ups Metcon (AMRAP – Rounds) 16 min EMOM 1st-min 10 Deadlifts 185/115# 2nd-min 10-12 Toes to BarExtra Credit Metcon (No Measure) 15 min Row increasing from Z1→ Z2

CrossFit Toledo – CrossFit Metcon (No Measure) 3 sets not for time 8-10 CTB Pullups- focus on rhythm 15 Wall Ball heavy 10 Power Snatch, 75/55#Extra Credit Metcon (AMRAP – Rounds) 5 min @ high consistent effort 7 Push Press, 115/75# 14 Deadlifts, 115/75# 3 min rest 5 min @ high consistent effort 10 CTB…

CrossFit Toledo – CrossFit Front Squat (3 x 11 reps, rest 90 sec, 50-60% 1RM ) Metcon (Time) Fran 21-15-9 Thrusters , 95/65# Pull-ups rest 10 min For time: Row 350m 25 Burpees to 6” target Row 350m then Extra Credit 10 min Run @ Z1 Snatch (Snatch 1/30 sec @ 65% for 10 min)…

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