CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10
A 10 Hollow rocks or 20-sec hollow hold
B Second skill/progression
WOD
Metcon (AMRAP – Reps)
Tabata
8 consecutive intervals of each
Double DB Hang C&J
Burpee pull-ups
Renegade rows
Double DB Step ups 24/20
Notes:
1. Athlete gets one set of DBs, weight is athletes choice
2. Renegade row = push-up + row (R) + push-up + row(L)
3. Keep moving, score total reps
