CrossFit Toledo – CrossFit
Strength
Back Squat (8 min to find daily 3RM)
WOD
Metcon (Time)
Time cap 16
100 thrusters 100/65
At the 2, 4, 6,8 & 10:00 min
10/8 cal row (preferred) or bike
BB weight should be somethimg the athlete could do 15+ reps while fresh
Extra Credit
GC half speed work
6x400m run on the 4:00
Keep the first one easy, and aim to reduce time by 3 seconds per repeat
