CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Front Squat (5×2 climbing) WOD Metcon (Calories) On the 2:00 x10 1 rope climb 15 wallballs 20/14 Max calories in remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Girls Gone Wild (Time) KAREN-HELLEN-GRACE-A-BELL 150 Wallball shots #20/#14 THEN: 3 rounds of: run 400m (partners run together) 21 KB Swings #53/#35 12 Pullups THEN 30 Clean&Jrk 135/95 30 Snatches #135/#95

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (8×2 climbing ) WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PC + 2 S2OH (10 mins to build ) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16: 27 donkey kicks 21 walking lunges 15 HPC 85/60 9 S2OH

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: 1000m Row (Time) Max Effort 1000m RowRest until 10:00 B: Metcon (Time) 30 T2B, T2R or GHD sit ups 40 Cal bike 30 DDB C&J Accessory work For completion: 30 GHD hip extensions 30 ring dips

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (73-78% 5X5 across) A few pounds more than last week WOD Time cap 16 alternate RX option: sub stop sign run for bike or row Metcon (Time) 50/40 cal bike 50 S20H 95/65 50/40 cal row 50 box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 A. 9 pull-ups or 5 strict pull-ups B. 9 pushups or 5 strict hspu WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 front squats 95/65 28 sit ups 56 double unders

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 20 CJ 135/95 20 PS 115/80 20 Thrusters 95/65 Every 3:00, starting at 0:00, 200m run

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Complex 2 Snatch Pulls + Snatch + 2 OH squatPerform 5 working sets between 65-75%. Record top set. Power Clean + Push Press (2+1) 4 sets with 1 min rest between at 70% Clean Pull + Floating Clean Pull (1+1) Perform one clean pull…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (70-75% 5X5 across) WOD Metcon (Time) For time, partition anyway 50 PS 95/65 50 Burpee T2B or T2R

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