CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 50-40-30-20-10 Alternating DB clean and jerk 50/35 Box jumps 24/20 Pull ups 3 rope climbs or 5 muscle ups to complete each round

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Power Snatch (EMOM x 10, Max out Friday) Extra Credit B: 1 minute Ass Bike (Calories) 1 min max effort Ass bike 2 attempts C: Toes-To-Bar (Max unbroken) WOD D: Metcon (Time) 50 Deadlift 135/95 40 HR push-ups 30 Cleans 20 HR push-ups 10 snatches

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) 10 rounds on the 3:00 9 burpees to a #45 plate 12 walking lunges 15/12 row or 12/10 bike

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling EMOM x 24 Min1: Power Clean (12×3 (tng) climbing) You may rack barbell after final clean Min2: Barbell complex: 3 FS + 2 S20H (One complex per minute, climbing) Cool Down 7 minute easy bike/Row 5 minutes on biggest mobility need

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (4×5 climbing ) Conditioning Metcon (AMRAP – Reps) AMRAP 14 2-4-6-8-10…ascending KB SDHP 53/35 Donkey kicks At the 1:00-9:00, EMOM 20 DU After the 9th set of double unders, at the 9:00, no more interruptions Do not score double Unders

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Overhead Squat (1RM) WOD Metcon (Time) 3 RFT 18/15 row or 15/12 calorie bike 15 burpees to a plate 15 OHS (40% of A)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (3×5 climbing) B: Bench Press (3X5 @ 90% of A) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 9 devils press 18 DDB walking lunge 9 DDB S2OH 18 calories *athlete chooses DB weight. Hold DBs however during lunges ()

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Buy in: 4 x500m relay row Directly into 6 rounds, switching whenever: 18 DU or lateral bar hops 18 SDHP 75/55 18 DU 18 thrusters 18 DU 18 pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk Clean and Jerk ()

CrossFit Toledo – CrossFit View Public Whiteboard WOD Time cap 24 Metcon (Time) 40-30-20-10 Situps Wallballs 20/14 Alt DB Snatch 50/35 2X25’ Front rack DB Lunge to complete each round Cool Down 15-12-9 NFT Calorie bike Glute ham Raise

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