CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Power Clean (Build to a challenging triple) B: Clean Pull (3×3 climbing) WOD Metcon (Time) 5 RFT time cap 13 5 Lat burpees 10 DL 275|185/125 15/12/10 cal row/bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5X5 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard Strength 12 minutes in the clock 0-6: Front Squat (6 minutes to find 2RM) 6-12: Back Squat (6 minutes to find 4RM) WOD Metcon (Time) 5 RFT 30 AKBS 53/35 12 jimmy koshack lunges 53/35 12 T2B Time cap 17

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Technique focus, building as form allows) Conditioning Metcon (4 Rounds for time) 5 rounds, on the 5:00 21 DDB box step overs 50s/35s 12 alt dB hang CJ 250m run

CrossFit Toledo – CrossFit View Public Whiteboard Squat EMOM x 10 climbing Min1: Front Squat (2 reps) Min2: Back Squat (4 reps) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 18 Buy in: 1 mile run With remaining time: 15 lateral bar hops 12 PC 95/65 9 BJO 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (5×3 climbing) B: Bench Press (3×3 at 90% of A) WOD Metcon (Time) 55 S2OH 95/65 160/130/100 cal row/bike Minutes 2, 4, 6, 8 &10: 25 double unders

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds) EMOM X 16 each minute, please perform both: 5 Thrusters 5 pullups RX 95/65 RX+ 135/95 Teens 14-15 75/55 Masters 50+ 75/55 Score rounds when all 10 reps are completed Max = 16 Gymnastics 4 rounds, Tabata style (8 minutes) 10 sec hollow…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 12 1-3: 3 singles at 75% 4-6: 2 singles at 80% 7-12: Power Clean (Singles, climbing ) WOD Metcon (Time) 27-22-15-9 Deadlift 185/125 Lateral burpees Cash out: sandbag or wallball stop sign runTime cap 14

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch (EMOMx10 across at ~80% 1RM) For quality B: Snatch (Heavy single )

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