CrossFit Toledo – CrossFit

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Weightlifting

Barbell complex: 4DL + 3HPC + 2FS + Jerk

WOD

Metcon (3 Rounds for reps)

AMRAP 4

27/21 cal row

27 RKBS 53/35

SCORE: C&J 95/65

Rest 4

AMRAP 4

21/16 Row

21 RKBS

Score CJ 115/80

Rest 4

AMRAP 4

15/12 Row

15 RKBS

Score CJ 135/95

Extra Credit

Half marathon training week2 day 2

First day of speed work

Warm up properly

4x400m on the 5:00

Not too fast this first day. The goal is to run the 400s in the same DIGITS as your half goal pace. For example, if your goal is to run a 2hr10min half, shoot to run your 400s in 2:10.

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