CrossFit Toledo – CrossFit

For a demonstration of the KB movements…

https://youtu.be/LDkCQVJqFhI

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Conditioning

Metcon (4 Rounds for reps)

AMRAP 3

21-15-9

Double KB Deadlift 53s/35S

Double KB Hang Power Clean

Box jumps 24/20

Rest 3 Minutes

AMRAP 3

Cal bike or row

Rest 3 minutes

AMRAP 4

9-15-21

Double KB Deadlift 53s/35S

Double KB Hang Power Clean

Box jumps 24/20

Rest 4 minutes

AMRAP 4

Cal bike or row

* for rounds 2 &4, 1 cal = 1 rep

Extra Credit

Shoulder Press (20 reps, one set)

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