CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 40-30-20-10 Thrusters 115/75 Pull ups Box jumps 24/20 Finish each round with a partner 400 m run Single option: skip the round of 40

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×5 across at 80% 5RM) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 PC, 1 PP 135/95, 100m run|1 rope climb or MU| 2 PC, 2 PP, 100m run| 2 rope climbs or MU| 3 PC, 3 PP, 100m run |3 rope climbs…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for calories) AMRAP 4 21 dead lift 135/95 21 bar facing Burpee‘s calorie bike with remaining time Rest 4 minutes AMRAP 4 18 DL 185/125 18 BFB Cal bike with remaining time Rest 4 minutes AMRAP 4 15 DL 225/155 15 BFB Cal bike…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (EMOM x10 across ~ 75-80% 1RM) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 single arm dB G2OH (R) 50/35 10 single dB G2OH (L) 150m run (one way traffic) 15/12 HRPU Run= 15 reps

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 7 minutes of practice getting upside down Wall walks, handstand hold, pike push-up hold, HS walking A: Metcon (Time) Buy in\ 160 DUs, 50/40 row, OR 40/30 bike 40 |C2B| Pull ups Time Cap 7, rest until 10:00 B: Metcon (Time) 120 Wallballs 20/14 😐 5 Burpee‘s…

CrossFit Toledo – CrossFit View Public Whiteboard Strength The first set should be light, the second should be moderate but not difficult, and the third should be challenging yet technically sound. Overhead Squat (8-8-8) WOD Metcon (AMRAP – Reps) AMRAP 13 3 snatch deadlift 95/65 3 HPS 4 OH lunge 10 box jump overs 24/20…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (1RM) Bench Press (1RM) Deadlift (1RM) Conditioning Metcon (Time) On the 5:00 x 5 Rounds: 7 Power Snatches (95/65) 20′ Overhead Walking Lunge (95/65) 9/7 Calorie Assault Bike 20′ Overhead Walking Lunge (95/65) 7 Power Snatches (95/65) Score slowest round

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Partner WOD 2X150m relay run 15 synchro C & J 400m partner run 40 DL’s 400m partner run 40 pull-ups 400m partner run 40 DL’s 400m partner run 40 T2B 2x150m relay run 15 synchro C & J

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for reps) AMRAP 3, REST 3 Rotate through the following in any particular order Bike for calories Wall balls 20/14 Barbell back rack lunge 75/55 Ab mat sit ups Row for calories

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (6 minutes to build to heavy triple) Conditioning Surfer on Acid (Time) 3 RFT 400m run 21 Burpees

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