CrossFit Toledo – CrossFit View Public Whiteboard WOD Time cap 11 Metcon (Time) 75 Double Unders 50/40 cal row Or 40/30 bike 25 C2B pull ups 50/40 row or 40/30 bike 75 double unders Strength/Skill EMOM X 16 ODD: 1-2 rope climbs Even: Shoulder Press (8×8 across)

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Hang Power Clean (EMOM X 10 Clinbing, 3 reps) WOD Metcon (5 Rounds for reps) 5 rounds 1 minute DDB Hang clusters 1 minute Burpee box jumps 24/20 Rest 1 minute

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (Heavy single with one second pause ) One second pause Conditioning Metcon (AMRAP – Reps) AMRAP 12 5,6,7,8… ascending Cal bike or row HSPU or S2OH 95/65

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 rounds 21 calories 15 box jump overs 24/20 9 squat clean 135/95

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5k/4k row or 7/6 mi bike And Partition any way: 300 double unders 150 wallballs 150 Plate burpees 15/10 Workout begins with one athlete on the bike or rower, and one athlete working on the chipper. Athletes may switch whenever. If the chipper is completed…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell complex: HPC + PJ (Max out Friday) Metcon (4 Rounds for time) 4 rounds on the 4:00 10 Lat bar hops 10 BF Burpees 10 CJ Round 1:95/65 Round 2:115/80 Round 3:135/95 Round 4:155/105

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 40-30-20-10 Alt DB snatch 50/35 DB box step ups 24/20 4-3-2-1 Rounds of Cindy 1 rd cindy: 5 pullups 10 pushups 15 air squats

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill A: Overhead Squat (7 minutes to find heavy double) Conditioning Time cap 15 B: Metcon (Time) 6 RFT 15/12 row or 12/10 bike 5 PS (55% of A) 10 OHS

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 50 cal ass bike 40 KB Snatch 30 T2B, T2R or Jimmy GhDs 20 Burpees to rig or rings 10 minute Amrap Bodybuilding Shoulder Press (8×8 climbing on the 1:30) Keep the movement STRICT please perform all 64 repetitions

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill EMOM X 12 A: 8 (climbing ) bent over rows or Pendlay rows B. 30 sec plank or HS hold or wall walks Conditioning Metcon (2 Rounds for reps) Round 1 – AMRAP 6 45 DUs 35 RKBS 53/35 25 Situps 15 Deadlifts135/95 Rest 3 minutes Round…