CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 3 RFT Time cap 31 60 partner Wallballs 50 alternating hand release push-ups 40 cal 30 Synkro RKBS 53/35

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 16 Climb in weight throughout 1-8: Barbell complex: PS + SS (You may drop and reset) 9-16: Snatch Pull (3reps ) WOD: Metcon (Time) 30/24 cal bike buy in Into 5 rounds 16 Al t. Single DB Devils press 50/35 16 BJO 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling EMOM x20, climbing Min 1: Power Clean (2 reps) You may rack your barbell Min 2: Barbell complex: 2FS + S2OH (1 complex ) WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Turkish Get Up (4-3-2-1-1-1 (each arm) climbing) WOD Time cap 25 Metcon (Time) 60-50-40-30-20-10 Cal row Sit ups Accessory work 3×10 (2 ct) standing plate twist Glute ham Raise DB/KB windmill (5 each side)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Challenging double) B: Bench Press (3×2 @ 94% of A) Conditioning DT Dubs (Time) 4 RFT time cap 15 40 double unders 9 Dl 135/95 40 double unders 7 HPC 40 double unders 5 S2OH |RX+| please do 4 ring MU to complete each…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 21-15-9 Calorie bike Burpee over Paralette Strength Top: Back Squat (5rm) Drop: Back Squat (5×5 @ 90% of Top)

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5 45/35 cal row or 35/25 bike buy in With remaining time: 12 DL 225/155 12 BFB Rest 5 minutes AMRAP 5 45/35 cal row or 35/25 bike buy in With remaining time: 8 DL 275/185 8 BBJ 24/20 Rest 5 minutes…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (Calories) 14x 1 minute cal bike/row partner relay Rest 3 minutes B: Metcon (AMRAP – Reps) AMRAP 8 10 synchro alt. Single dB devils press 20 alt. 20″ dB step ups 5 synchro dB Hang cleans (R) 5 synchro dB hang cleans (L) Extra Credit…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Barbell complex: PS + SS (Max out Friday) Keep it as a complex (touch & go) WOD B: Metcon (AMRAP – Reps) AMRAP 14 3-6-9-12…ascending OHS (60% of A) Cal bike or row

CrossFit Toledo – CrossFit View Public Whiteboard WOD EMOM x 16 Min1: 7 (R+L) Koshak lunge 53/35 Min2: 21 RKBS Min3: 14 T2B/T2R/GHD Min4: Sumo Deadlift (3 reps, climbing) Score: Metcon (AMRAP – Rounds) Score FULLY completed rounds Max =16 If you DO NOT have double unders, please substitute 40 seconds of practice for the…