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…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Metcon (AMRAP – Reps) EMOM X 16 2 PC 135/95 + 3 S20H RX +: please use 115/85, and perform one complex every 30 seconds Score total barbell complexes (16 or 32)

CrossFit Toledo – CrossFit View Public Whiteboard WOD With a continuously running clock A: 1-Mile Run (Time) Max Effort 1-Mile RunRest until 12:00 B: Metcon (AMRAP – Reps) AMRAP 5 1 rope climb, MU, or BMU 5 back squats 225|155/105Rest until 20:00 C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 T2B, T2R, or…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for calories) 5 rounds, 4:00 work, 4:00 rest 40 DUs 21 BJ or step ups 24/20 * sumo DL Cal row with remaining time _________ * sumo DL Round 1: 21 @ 95/65 Round 2: 18@ 135/95 Round 3: 15@ 165/115 Round 4: 12@…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 60 partner wall balls 600m partner run 60 cal bike 60 burpees 60 synchro sit ups 60 burpees 60 cal bike 600m partner run 60 partner wall balls Cash out: 60 cleans 135/95

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Split Jerk (Technique work, or max out Friday) WOD Metcon (Time) 1000 m row 75 S20H 45/35 50 pull-ups