CrossFit Toledo – CrossFit

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Gymnastics

Skill work EMOM x 12

A. HSPU/progression/walking/wall walks

B. Strict pull-up/BMU/negatives

Looking to select appropriate movement and rep range that will

provide a challenge for up to 20 seconds each minute. Focus on strict

Movements if possible, and load or band as needed.

Weightlifting

Clean (Heavy single, power or full)

WOD

Metcon (Time)

4 rounds on the 3:00

Score SLOWEST round

15 power cleans 115/80

15/12 row or 12/9 bike

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