CrossFit Toledo – CrossFit View Public Whiteboard WOD AMRAP 20 A: 2k Row (Time) Max Effort 2k Row B: Metcon (AMRAP – Reps) And with remaining time: Bench press RX using body weight for men, 75% for womenRest 4 minutes C: Metcon (AMRAP – Reps) Amrap 6 30 aKBS 53/35 100 m run (10 reps)…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Barbell complex: 3 PP + SB + 2 SPP (5 sets climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16 10 DB S2OH(R) 50/35 10 DB box step overs 24/20 10 DB S2OH (L) 10 T2B, T2R, or GHD sit ups 20/16 row or 16/12 bike

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for reps) AMRAP 4 21 Dl 135/95 150 m run (one way traffic) SCORE BF burpees with remaining time Rest 4 minutes AMRAP 4 18 DL 165/115 150 m run BF burpees with remaining time Rest 4 minutes ANRAP 4 15 DL 195/135 150…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Split Jerk (Technique, or work up) WOD Metcon (3 Rounds for reps) AMRAP 5 500/400m row buy in, With remaining time: 30 DU 5 PS 115/75 Rest 5 minutes AMRAP 5 500/400 row buy in… 30 DU 10 PS 95/65 Rest 5 minutes AMRAP 5 500/400m row…

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 800m parther run 8 tire flips 8 rope climbs 8 tire flips 400m partner run 4 tire flips 40 synchro thrusters 75/55 40 synchro pushups 4 tire flips 400m partner run Strength Bench Press (Build to a 2×2 across)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: C + 3 FS (Build as form allows) Conditioning Metcon (4 Rounds for time) 4 rounds on the 5:00 400 m run 12 toes to bar, T2R, or GHD sit ups 7 clean and jerks 185|135/95

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (10 minutes to build to a heavy T&G Double) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 150 m run (one-way traffic) (1 rep) 10 lateral Burpees 5 deadlifts 135 | 95/65 4 HPC 3 FS 2 lunges 1 S2OH ()

CrossFit Toledo – CrossFit View Public Whiteboard Workout Of the Week Metcon (AMRAP – Rounds and Reps) AMRAP 20 RX 6 BBJ 24/20 12 pull ups 12 box dips 24 double unders RX+ 3 burpee ring MU 3 Strict ring pull-ups 3 ring MU 3 strict HSPU 24 double unders Cool Down Metcon (AMRAP –…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Top: Push Press (Daily 4RM) Drop: Push Press (3×3 across at 95% of top set of 4) WOD Metcon (Time) 5 RFT, Time cap 15 18 Wallball shots 20/14 15/12 Row or 12/10 bike 12 DDB hang 20H

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Empty barbell Hang squat snatch Strength/Skill Overhead Squat (Daily 4RM) Pause first rep a full second WOD Metcon (Time) 2 HSS, 8 OHS 75/55 10 lateral bar hops 10 BF burpees 4 HSS, 6 OHS 10 lat hops, 10 BFB 6 HSS, 4 OHS 10 lat…

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