CrossFit Toledo – CrossFit CFT Barbell Class Snatch (15 min to work up to heavy double) Clean and Jerk ((2+1+1) x 2 @ 60 and 65) Clean + Clean w/Pause Below Knee + Jerk Clean Grip Deadlift (1×5 @ 70 of clean 1×5 @ 75 1×5 @ 80)

CrossFit Toledo – CrossFit Strength 5@ 65% 5@ 70% 5@ 75% Bench Press ?? @ 80% WOD WOD (Time) Time cap:14 Option A: 60 HSPU Option B: partition any way 60 HRPU 60 sit ups EMOM: 5 pull-ups (including 0:00) Final set of pull-ups at the 11:00

CrossFit Toledo – CrossFit WOD WOD (AMRAP – Reps) AMRAP 4, REST 4, x4 rounds 10 BS ( climbing) 30/24/20 cal 2/1 rope climbs SCORE: BJs 24/20 with remaining time Back Squat (Top set of 10)

CrossFit Toledo – CrossFit WOD (Calories) 5 rounds for cals 1 min burpee sprint (AMRAP – Reps)

CrossFit Toledo – CrossFit Partner WOD

CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit Strength 10 reps at 60% 10 reps at 70% Bench Press (?? At 80%) Conditioning Rest 2-3 minutes between equipment change Bike (Distance) 8 minute moderate bike Row (Calories) Eight minute recovery row Conversational pace

CrossFit Toledo – CrossFit Weightlifting EMOM x 15 Min 1-5: 1 rep at 70% across 7-15: Clean and Jerk (On the 2:00, climb as comfortable) You will be lifting in minutes 1-5, and odd minutes 7-15. (10 CJ total) WOD WOD (Time) 21-18-15-12-9-6-3 Thrusters 75/55 Lateral burpees over bar time cap 15

CrossFit Toledo – CrossFit Weightlifting Snatch complex: SPP+SB+OHS 10 minutes to build WOD WOD (Time) 50-40-30-20-10 KB hang snatch Sit ups Rx+: at the 2,4,6,8,10:00: 3 RMU

CrossFit Toledo – CrossFit Strength A. 10 reps at 60% B. 10 reps at 70% C: Back Squat (? Reps at 80% ) WOD WOD (AMRAP – Rounds and Reps) AMRAP 16 49 DU 21/17/14calories 7 CJ 135/95