CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Buy in 400 m barbell carry 95/65 40-30-20-10 Front squats Pull-ups Alternating Burpee‘s 400 m partner run to complete each round Extra Credit Real functional fitness: Thanks to the volunteers who will be available after the gym to help Erin move!

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Challenging double) WOD Metcon (Time) Time cap 18 Stop sign run 30 HSPU or push press 95/65 60/45 cal row 30 HSPU or PP 1 mile bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (4X5 climbing) B: Good Mornings (12-10-8 climbing) Conditioning WOD: Metcon (Time) 4 RFT, cap 17 20 KB SDHP 53/35 20 double unders 10 hang CJ (R) 20 double unders 10 hang CJ (L) 100 m run

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: SC + HPC + FS (Build as form allows) Conditioning Metcon (Time) Time capsule 12 60 thrusters 115/80 EMOM 4 BF Burpees

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Gymnastics EMOM x 10 Muscle up progression Skill work WOD Metcon (4 Rounds for time) 4 rounds, on the 5:00 20 box jump overs 24/20 16/13/10 cal row/bike 12 hand release push-ups 8 hang power snatch 95/65 40H lunge

CrossFit Toledo – CrossFit View Public Whiteboard Strength 6 sets, on the 3:00 A: Bench Press (3×5 climbing ) B: Bench Press (3×5 across at 85% of A) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 Buy in: 1 mile bike 32 DUs 24 AKBS 53/35 16/13 cal row 8 knees to elbow Extra…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (Build to heavy single or technique practice) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 25 foot DDB front rack lunge (5 reps) 8 burpee pullups 25 foot bodyweight reverse lunge (5reps) 8 hspu

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 15-12-9-6-3 Tire flips, sand bag cleans, or MU Synchro hang power clean 95/65 Bear complex Synchro T2B Stop sign run after each round Time cap 31

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (2RM) B: Front Squat (Max out friday ) WOD Metcon (Time) 3 RFT time cap 15 minutes 400m run 30 DUs 20 wallballs 20/14 10 OH lunge115|75/55

CrossFit Toledo – CrossFit View Public Whiteboard Wod 1: Metcon (Time) Time Cap 10 21-15-9 Cal bike Snatch 105|75/55If you can snatch over 165/125, you may consider RX+ This is meant to be a sprint. Wod 2: Metcon (AMRAP – Reps) 3 rounds 1 minute row Rest 1 minute 1 minute db 50/35 box step…

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