CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (4 Rounds for time) 4 rds on the 10:00 20 At DB snatch 50/35 30/24/20 row or bike 20 BJ or step ups 24/20 400m run Score working time each round

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Gymnastics Skills EMOM X 10 Ask coach for a progression if needed Strength A: Back Squat (7 minutes to find heavy triple) B: Back Squat (2×6 at 90% of A) WOD Metcon (AMRAP – Reps) AMRAP 7 Thrusters (40% of A) OTM 1-6, please do 4…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 4 RFT, CAP 18 250 m run 20 lateral bar hops 15 hang power snatch 95/65 10 HSPU or ring push-ups Strength Snatch Push Press (5×5 climbing ) Behind the neck

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Sumo Deadlift (Heavy triple for the day) B: Sumo Deadlift (5×3 @90% of A) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 27 DU 21 RKBS 70/53 15 burpees to the rig 9 pullups Rx+ , please do 9 STRICT dead hang pullups, returning to…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 15 squat cleans, 200m run 12 squat cleans, 200m run 9 squat cleans, 200m run 6 squat cleans, 200m run 6 push jerks, 200 m run 9 push jerks, 200m run 12 push jerks, 200m run 15 push jerks, 200m run 115/85 barbell Extra Credit…

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Buy in 3k/2500 relay row 300 AKBS 100 synchro walking lunges 75 burpee box jumps 50 Goblet squats 25 synchro GHD sit ups During the buy in, one athlete is rowing while the other works on the AKBS. Switch whenever, but both tasks must…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for calories) AMRAP 4, rest 4 minutes Round 1: 21 snatches 75/55, 40 DU Cal bike with remaining time Round 2: 18 snatches 95/65, 40 DU Cal bike with remaining time Round 3: 15 at 115/80, 40 DU Cal bike remaining time Round 4:…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 10 150m run, one way traffic Max bench press 135/85SCORE BENCH PRESS REPS Rest 5 minutes Directly into… B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 15/12/10 row/bike |15| 9 T2B or T2R

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (5×3 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 15 Buy in 800 m run or 1K row 10 Alt DB Devils press 50/35 20 DB Ozh Lunge 30 sit ups 40 double unders

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Squat Clean (Moderately heavy double) WOD Metcon (Time) 4 RFT cap 20 20/16/!3 row/bike 16 HPC 75/55 13 S2OH 20 bj or step ups24/20