CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5EM) Bench Press (And then find a new 3RM) WOD Metcon (Time) 4 rounds, on the 5:00 (record slowest) 400 m run 2 rounds of Cindy RX + #20 VestMemorial day Murph… Will you be ready?

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (3 Rounds for reps) AMRAP 4 400 m partner run T2B with remaining time Rest 1 minute AMRAP 4 40 cal bike relay BBJO 24/20 with remaining time Rest 1 minute AMRAP 8 200 double unders 100 synchronized sit ups 135/95 Clusters with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard WOD 10 minutes at each station, with 3 judged attempts. Let coach know when you are ready. The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) Clean (1RM) Bench Press (1m) Overhead Squat (1max)

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Time 11 2K row With remaining time, HSPU Metcon (AMRAP – Rounds and Reps) Amrap 9 9 front squat 135/95 7 bar facing Burpees 5 shoulder to overhead

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Free T-shirt to anyone who beats her, as RX‘ d .https://youtu.be/mtvtPpxOOg8 Fight club (3 Rounds for reps) 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories 1 Minute…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Paused Front Squat (4RM, pause first repetition for a FULL 3 seconds) WOD Metcon (Time) 9 RFT 8 x 50’ shuttle sprint 1 rope climb or 5 pull-ups ——————— RX+ legless rope climb

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work After general warm-up, 10 minutes of empty barbell technique primer. Focus on bar–body contact, and proper rhythm and timing. Extend fully, and move the feet. Weightlifting EMOM X 12, 6 power, 6 full Power Snatch (EMOM X 6 climbing) Snatch (EMOM X 6 climbing) WOD Randy…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Coach’s choice: For bigger classes, either run 2 heats And have non-working partner count repetitions, o r staggered start on the 2:00. Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps),…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (Build to a challenging 2X 2) Bench Press (4X5 across at 90% of 5 RM) Gymnastics EMOM X 10 skills practice Extra Credit Metcon (Time) 3 RFT 21 GHD sit ups 150 m run 9 sandbag/Stone ground to shoulder

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Staggered start on the 5:00 Metcon (Time) 1 mile bike 10 X 50’ single arm farmer carry (53/35)?‍♀️ 100 double unders 1000 m row Rest 4 minutes Repeat. Record total clock running time for both rounds, including the rest. ?‍♀️ Switch whenever you need. Stay balanced.