CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (4 Rounds for calories) AMRAP 4 27 power snatch 75/55 27 T2B Calorie bike/row with remaining time Rest 4 minutes AMRAP 4 21 power snatch 95/65 21 T2B Calorie bike/row with remaining time Rest 4 minutes AMRAP 4 15 power snatch 115/80 15 T2B Calorie bike/row…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Pause the first rep a FULL 3 seconds Paused Front Squat (5×3 climbing ) Conditioning Metcon (Time) 14-12-10-8-6-4-2 Thrusters 105/70 Burpees

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 across @ 90% of 3RM) WOD Time Cap:17 Add one second for each uncompleted rep. 400m run = 40 reps Metcon (Time) 400 m run 4 clean & jerks 185/125 40 deadlifts 185/125 4 clean & jerks 40 lateral burpees 4 clean & jerks…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 24 4×10 calorie sprint 20 G2OH 135|95/65 30 pull-ups 40 burpee box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Balance (Triples, building) Conditioning Eighteen Wheeler (AMRAP – Rounds and Reps) Amrap 18 18/12 cal bike 15 Wallballs 20/14 12 DB snatch 50/35 9 Toes to bar

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Clean (12 minutes to build to a heavy single) Conditioning Time cap 18 Metcon (Time) 25 burpees 50 sit up’s 75 overhead squats 45/35 100 double unders 75 air squats 50 sit ups 25 burpees

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for reps) Three rounds for total reps One minute goblet squats 53/35 Ome minute RKBS One minute KB S20H (switch whenever) One minute KB front rack lunge (switch whenever) One minute KB SDHP Rest one minute Gymnastics Skills EMOM x 10 Add: 20 seconds…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (5-5-8-8) Conditioning Time cap 16 Metcon (Time) 4 RFT 12 DB Deadlifts 70s|50s/35s 9 DB HSC 6 DB S2OH ————— 5 burpees each time you break and SET the DBs down 10 Burpee‘s each time you DROP the dumbbells

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Working simultaneously, accumulate: 2 mile bike 300 double unders Once completed, with one athlete working at a time: 40 snatches 75/55 35 synchronized sit ups 30 clean and jerks 95/65 25 synchronized Burpees 20 squat clean thruster 115/80 15 synchronized front rack lunges 10 bar muscle…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 1 Lateral burpee 1 Bear Complex 135/95 2 OHS 3 HR Push ups 5 Deadlifts 8 Lateral bar hops 13 Double unders 21 Min AMRAP Extra Credit GHD Situps (34) GHD Hip Extensions (55)