CrossFit Toledo – CrossFit

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WOD

Coach’s choice: For bigger classes, either run 2 heats

And have non-working partner count repetitions, o r

staggered start on the 2:00.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This is an old-school benchmark before separate standards for men and women were written. Ladies may use #55 and a #14 wallball as RX

Extra Credit

Strength

If you benched last Thursday, use 93% of 5RM

Otherwise, use 90% of 5RM.

Newer athletes: build to a 5RM and record 1X 5

Bench Press (3X5 across at 93% of 5RM)

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