CrossFit Toledo – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Each athlete will need a pair of dumbbells Choose your own weight 100m Double DB partner farmer carry 50 DB thrusters 100m x 2 partner relay Sprint 40 devils press 100m Double DB partner farmer Carry 30 hang C & J 100m x 2 partner…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Front Squat (2×3 at 98% of 3RM) B: Snatch (Heavvy single for the day) WOD C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 24 double unders or lateral bar hops 1 power snatch (75% of part B)

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (5×4 climbing) WOD Metcon (Time) 1000 m row 50 Wallballs 20/14 30 hang power clean 115/80

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 1200m run 63 AKBS 53/35 36 pull-ups 800m run 42 ABKS 24 pull-ups 400m run 21 AKBS 12 pull-upsTime Cap: 28 minutes Conditioning Extra Credit Shoulder Press (20 reps, 1 set)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: Clean+Jerk+Lunge (R+L) (10 minutes to build ) 1 Clean (squat) 1 Jerk 2 Overhead Lunge Conditioning Scoring notes: the lunge will be done in 25 foot sections… Each 5 foot section is one rep. In other words, the 200 foot lunge is 4 down and…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Front Squat (3×3 at 96% of 3RM) WOD Metcon (Time) 20-16-12-8-4 Burpee box jumps 24/20 Toes to bar RX+ please do 4 BMU after each roundTime cap 12

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 50 m farmer carry🅰️ 25 Synchro RKBS 50 DB S2OH 50m Farmer carry 25 Synchro burpee 50 Deadlifts 95/65 400m partner run 25 Synchro T2B. GGhD or ab mat Situps 50 thrusters 400 m partner run 🅰️ kB 53/35 dB 50/35

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minutes of handstand practice, holds, wall walks, walking, etc. Conditioning Metcon (AMRAP – Reps) Amrap 13 150 m run (one-way traffic, out the west door and in the east) 7 power snatch 75/55 150 m run,, 7 PS 95/65 150 m run, 7 PS 115/80 150…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Push Press (4×5 climbing) Behind the neck Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 7 18/14 cal row or 200 m run 18 Wallballs 20/14 4 G20H 155/105Rest 3 minutes Metcon (AMRAP – Rounds and Reps) Amrap 7 15/12 cal bike or 200 m run…