CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 66-44-22 Jumping keg squats Alt DB snatch Every 2:00, one partner building lap run while other hold bottom of goblet squat Extra Credit Metcon (Time) 30 wallballs 30 cal bike Rx+ begin with 30 HSPU

CrossFit Toledo – CrossFit View Public Whiteboard Always Remembered (Time) 2977 m row or run or 4 mile bike 110 Double DB Burpee box step ups Athlete chooses their DB weight and box height

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Thruster (3rm) WOD B: Metcon (Time) 4 rounds 8 Thrusters (60% of A) 8 BF Burpees Directly into… 8 rounds 4 Thrusters (70% of A) 4 BF Burpees Extra Credit Sick & demented check: Rest 3 minutes, then… C: Thruster (Max reps at 80% of A)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 4RM) B: Push Press (2×4 at 95% of A) C: Push Press (90% of A for max reps ) WOD Metcon (Time) 5 RFT 30 DU or lateral KB hops 20 sit ups or 10 T2B 10 single KB 53/35 ( HC+ 2…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 1 wall walk, 1 rope climb or tire flip, 150m farmer carry * 2 wall walks, 2 rope climbs or tire flips, 150m carry 3,3,150m carry Continue to ascend… *farmer carry= 1 barbell and 1 KB per team

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Paused Front Squat (2RM – pause 1st rep 1 sec) B: Front Squat (Heavy single) WOD Metcon (AMRAP – Reps) AMRAP 15 10 Cal bike or row 4 DL 95/65 3 Hang C&J 2 OH Lunge 1 OHS 100m run (10 reps) Extra Credit Join us…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 3RM) B: Bench Press (3×3 across @ 85% of A) C: Bench Press (Max reps @ 90% of A) WOD Time cap 12 Metcon (Time) 21-15-9 Alt. DB Snatch 50/35 Burpee pull-ups 150m run (one way traffic) to finish each round |Alt. RX+…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Build to 4RM) WOD Metcon (Time) 4 RFT 12 OHS 75/55 24 ab mat sit ups or 12 T2B 36 DU or lateral bar hops Timecap 14 , scale accordingly

CrossFit Toledo – CrossFit View Public Whiteboard WOD Score DL only Metcon (3 Rounds for reps) AMRAP 3 18/15 cal row or 15/12 bike 15 BBJ 24/20 DL 135/95 with remaining time Rest 2 minutes AMRAP 3 18/15 row or 15/12 bike 12 BBJ DL 185/125 with remaining time Rest 2 minutes AMRAP 3 18/15…