CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (Heavy 4) WOD Metcon (Time) 400m run 21 OH lunge 75/55 21 lateral bar burpees 400m run 15 OH lunge 15 lat burpee 400m run 9 OH lunge 9 lat burpee Cash out: 30 GHD 20 sandbag cleans 100 DU

CrossFit Toledo – CrossFit Don’t forget! Class today will be at Earnest brew Works. View Public Whiteboard Metcon (Time) 60 partner Wallballs 30 synchro fist bump pushups 6 keg on the run laps 50 Wallballs, 25 synchro push ups, 5 keg runs 40 Wallballs, 20 pushups, 4 keg runs 30 Wallballs, 15 pushups, 3 keg…

CrossFit Toledo – CrossFit View Public Whiteboard WOD With a continuously running clock, you will have from 0-10 to build in the barbell complex and from 10-30 for the AMRAP 0-10: Barbell complex: 4DL + 3HPC + 2FS + Jerk (Climbing) 10-30: Metcon (AMRAP – Reps) AMRAP 20 20 Sit ups 20 donkey kicks 20…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 5 15 Wallballs 20/14 15 BF burpeesRest 5 minutes B: Metcon (AMRAP – Reps) AMRAP 5 9 Thrusters 95/65 9 Pull-ups Bodybuilding Using DBs 12-10-8 not for time Bicep curls Tricep extensions Seated shoulder press Front raise Lateral raise

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Sat WOD at Earnest Skill/Strength Sumo Deadlift (3×5 climbing,5,5) WOD Metcon (Time) 175 DB 20″ step ups 50/35 E2o2m…4, 6,8…3 burpees

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Snatch Balance (5×3 climbing) WOD Metcon (Time) 4 rounds on the 5:00 Score SLOWEST round 400m run Directly into 9-7-5 OHS 95/65 Box jump overs 24/20 Extra Credit Rest until 20:00 then do 1 last run 400m Run (Time) Max Effort 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 CLIMB AS COMFORTABLE A: Front Squat (4 reps) B: Push Jerk (2 reps) Conditioning Metcon (AMRAP – Rounds) EMOM X 16 Min A 12/10/8 cal Min B 5 C&J 135/95 Score rounds completed (max 16)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (3×5 climbing ) 8 (each side) DB bent over row between sets B: Bench Press (2×5 at 90% of A) WOD Metcon (Time) 7 RFT 5 DL 185/125 7 box jumps 24/20 5 DL 7 |C2B| pull-ups Time Cap: 14 minutes

CrossFit Toledo – CrossFit There is no Class on Saturday – see FB family page for details about the fundraiser or kayak outing. View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 27 Ab mat sit-ups 21 ABKS 53/35 150m run (15 reps) 9 pushups or |HSPU|

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 A 10 Hollow rocks or 20-sec hollow hold B Second skill/progression WOD Metcon (AMRAP – Reps) Tabata 8 consecutive intervals of each Double DB Hang C&J Burpee pull-ups Renegade rows Double DB Step ups 24/20Notes: 1. Athlete gets one set of DBs, weight is…

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