CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
EMOM x 11
Min 1-3:
5 Med ball thruster 20/14
5 T2B
5 wallballs
Min 4: rest
Min 5-7
5 med ball thruster
5 C2B pullups
5 wallballs
Min 8: rest
Min 9-11
5 med ball thruster
5 BMU
5 wallballs
Score rounds fully completed, max = 9
Technique Work
Practice the following complex
with light to moderate weight
this is not meant to be a maximal lift
Barbell complex: DL+C+HC+S2OH
Cool Down
10 minute easy bike/row
Conversational pace
