CrossFit Toledo – CrossFit Pick 2: 3-2-1…GO‼️ at :20 and :40 past Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

CrossFit Toledo – CrossFit Strength/Skill After warm-up, 15 minutes to work up in weight in the following complex: 4 DL + 3HPC + 2 FS + Jerk Barbell complex (Heavy) 4DL + 3HPC + 2FS + Jerk WOD Metcon (Time) 21Deadlift 185/125 21 T2B 15 Deadlift 225/155 15 T2B 9 Deadlifts 275/185 9 T2B

CrossFit Toledo – CrossFit Weightlifting Back Squat (10-10-10) 60%, 65%, 70% Gymnastics Practice kip swings or another progression or movement. Metcon Metcon (AMRAP – Reps) TABATA – 8 consecutive intervals each of: BJ 24/20 | AKBS 53/35 | KB SDHP | Sit ups SCORE the SUM of the LOWEST round for each movement.

CrossFit Toledo – CrossFit Skill/Strength Run 1600 as 2X800. Record mile time and 800 split. 800m Run (Time) Max Effort 800m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile Run Bench Press (3×10 inc) Extra Credit ACCESSORY WORK 3 rounds NFT 2 rope climbs 10m hand walk or :30…

CrossFit Toledo – CrossFit Open gym: skills practice, optional strength work, accessory work, make up a work out you missed or make one up and do it. 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees 15 pullups 9 squat snatch 9 burpees 9…

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) Switch working partner every 30 seconds. Repeat for 24 minutes working through the following chipper: AMRAP 24 100 cal row 100 Wallballs 20/14 100 ground to overhead 115 | 75/55 100 sit ups

CrossFit Toledo – CrossFit A: Hang Snatch (1RM) B: Hang Clean (1RM) WOD Metcon (Time) TIME CAP 12 minutes RX 9-7-5 Bear complex 95/65 HR Push ups Pull ups BF Burpees RX+ 9-7-5 Bear Complex 135/95 MU

CrossFit Toledo – CrossFit Group Warm-up & Mobility Skill/Strength Front Squat (1RM) Metcon TIME CAP: 10 Minutes WOD: Metcon (Time) 50 Thrusters 95/65 50 T2B Extra Credit Work up to a max unbroken set of strict dips, or work up in weight to a heavy load Weighted Dips (For load) Strict weighted Dip for load…

CrossFit Toledo – CrossFit Group Warm-up & Mobility After a brief warm-up, you will run 800m. Coach will also give you your 400m split time. Please record both. Skill/Strength A: 400m Run (Time) Max Effort 400m RunFirst 400m B: 800m Run (Time) Max Effort 800m Run WOD Metcon (Time) For time: TIME CAP 12 minutes…

CrossFit Toledo – CrossFit Technique Work Strict press warm-up and technique Clean grip deadlift set up and execution Strict Press (1RM) Clean Deadlift (1RM) No straps, no reverse or mixed grip. You may use the hook grip. WOD Metcon (Time) For time: 21 box jumps 24/20 21 S2OH 95/65 9 K2E 21 box jumps 24/20…