CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) TIME CAP 30 100 cal bike or row(Non-working partner runs a 150) * 80 AKBS 70 | 53/35 60 box jump overs 30 | 24/20 40 synchronized sit ups 20 thrusters 135/95 40 synchronized sit ups 60 box jump overs 100 cal bike/row (Partner on…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodIf you complete the workout…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (Build to working weight, then 4X2 ~89%) Skill work With coach instruction, practice that GHD sit up As a class, accumulate 30 X the number of class participants In sets of 10 each (30 total) MOBILITY As directed by coach, Focus on biggest mobility need….

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (8-8-5-5-5 climbing) Conditioning Time cap 15 Metcon (Time) 3 RFT 25 power snatch 75/55 20 box jumps 24/2 150 m run or 200 m row Rest 90 seconds Score total running clock time at the completion of your third run/Row

CrossFit Toledo – CrossFit View Public Whiteboard Group Warm-up & Mobility WOD Devils press: https://youtu.be/3qGhkPYi54g Metcon (4 Rounds for reps) AMRAP 4 bike/row* for calorie Rest 4 minutes AMRAP 4 8 DB devils press 50s/35s 32 double unders Rest 4 minutes AMRAP 4 Row/bike for calorie Rest 4 minutes AMRAP 4 8 DB hang C&J…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Technique) Split Jerk (Technique) Conditioning

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 20 800 m partner run 70 deadlifts 185/125 60 synchronized Burpee‘s 50 pull-ups 400X2 partner relay run Power cleans with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Skills Emom X 12 A 20-30 sec HSPU or progression B 20–30 sec pistol practice or progression WOD Metcon (AMRAP – Rounds and Reps) Amrap 18 30 Wallballs 20/14 20 Medball Russian twists (2 count) 10 hang squat snatch 95/65

CrossFit Toledo – CrossFit View Public Whiteboard Squat Coaches: quick warmup with front squat warmed up ready to go by quarter after Front Squat (7×2 on the 2:00 across at 80%) Conditioning To begin at :35 after Metcon (3 Rounds for calories) AMRAP 4 21 S2OH 75/55 21 SDHP Cal bike or row with remanining…

CrossFit Toledo – CrossFit View Public Whiteboard WOD WOD Metcon (2 Rounds for reps) AMRAP 8 40 calories 30 deadlifts 95/65 20 partner wall balls 10 reverse partner wallballs Rest 4 minutes AMRAP 8 10 thrusters 20 synchronized burpees 30 box jumps 24/20 40 calories