CrossFit Toledo – CrossFit WOD WOD (Time) 24 BBJ 24/20 2400 m run 24BBJ Extra Credit 24 GHD hip extensions 24 Sit ups

CrossFit Toledo – CrossFit Weightlifting A: Squat Clean (8×2 @ 70% across on the 0:30) B: Squat Clean (5×1 climbing OTM) WOD Metcon (Time) 7 RFT 9 thrusters 75/55 7 T2B or T2R

CrossFit Toledo – CrossFit Barbell Class Partner WOD Metcon (Time) 6 rounds for time: 5 wall walks 15 synchro AKBS 15 C&J 115/80 15 alternating burpee t2b/t2r 150 m partner run

CrossFit Toledo – CrossFit Bike like a shark Weightlifting A: Overhead Squat (5×3 climbing) Please pause first rep one full second WOD Metcon (Time) 7 RFT 7 PS(50% of A) 14 Lat bar hops 150m (one way) run

CrossFit Toledo – CrossFit Weightlifting A: Barbell complex: HPC + PJ (Build to daily heavy ) WOD Metcon (AMRAP – Reps) AMRAP 14 100m farmer carry 2-4-6-8 ascending S2OH (65% of A) Farmer carry DBs or KBs or 1 of each, athletes choice. For scoring purposes ignore the carry.

CrossFit Toledo – CrossFit WOD Time cap 18 to begin final run Metcon (Time) 50 double unders 21 deadlifts 135/95 15/12/9 cal 400 m run Rest 2 mi 400 m run 15/12/9 cal 15 deadlifts 225/155 50 double unders Rest 2 min 50 double unders 9 Deadlifts 275/185 800m run Athlete must change weight during…

CrossFit Toledo – CrossFit Strength Back Squat (10 reps at 75% +(10-16 lbs) ) A few pounds more than last week WOD Metcon (Time) 9 RFT 5 FS 115/85 5 BFB 5/3 strict pullups

CrossFit Toledo – CrossFit CFT Barbell Class Power Snatch (1×3@70, 75, 2×3 @80, 1×3@85) Snatch pull to hold + floating power snatch + power snatch Dip power clean + power clean + push jerk + split jerk (2×1@75, 2×1@80) 1 rep is 1+1+1+1 Back Squat (3 reps at 70, 75, 80)

CrossFit Toledo – CrossFit WOD Metcon (Time) 2 rounds 1000 m row 21 thrusters 95/65 21 pull ups Weightlifting Advanced athletes: please pause a full 1 second in the bottom of the squat before standing. Snatch (16 X 1 on the 0:30 at 70% across)

CrossFit Toledo – CrossFit WOD Metcon (Time) 3 RFT 20/15/10 calories 10 burpees to a target 15 DL 225/155 15 HSPU MOBILITY Take some time to take care of your body

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