CrossFit Toledo – CrossFit

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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

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