CrossFit Toledo – CrossFit
Metcon
We WOD first today. The strength/skill EMOM will begin at 30 past. Yes, you may power clean.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Skill/Strength
Work up in weight over the 15 minutes. You will lift five times (5×3)) increasing.
EMOM 15
Minute 1: 25 DUs or 15 kip swings
Minute 2: rest, add weight
Minute 3: 3 OVERHEAD SQUATS Or 3 SNATCH BALANCE
Overhead Squat (5×3 increasing)
Snatch Balance (5×3 increasing)
Extra Credit
3x400m run on the 5:00
We are testing in two weeks
