CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Grab a wallball or sandbag You will carry it the entire workout if you are pregnant, just use body weight 3 RFT 400 m partner power walk 25 foot Synchro lunge 24 step ups 24/20 🤰 25 foot Synchro lunge 24 kb c&J -_______…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 1-5: push jerk (3 reps at 70% across) 6-10: Push Jerk (2 reps, climbing) WOD A: Metcon (AMRAP – Reps) AMRAP 5 10 PC 95/65 5 3FOR1 lat burpeesRest 3 minutes B: Metcon (AMRAP – Reps) AMRAP 5 5 C&J 125/85 10 pistols

CrossFit Toledo – CrossFit View Public Whiteboard Squat Power Snatch + Overhead Squat 1 complex OTM for 10 minutes

CrossFit Toledo – CrossFit 6 AM, where you been? View Public Whiteboard Strength A: Bench Press (4X5 climbing from 60%) B: Bench Press (AMRAP at 85% of A) Conditioning WOD: Metcon (Calories) 5 rounds on the 4:00 5 HSPU 10 hang 20H 95/65 15 BJO 24/20 Cal with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Skills EMOM x 10 1-2 movements, 15-25 seconds of work Conditioning If you are up for it, please do all 3. You may do them in any order, and please rest 5-6 minutes between workouts. A: Metcon (AMRAP – Reps) Amrap 3 Buy in: 32 GHD situps…

CrossFit Toledo – CrossFit View Public Whiteboard

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4x250m relay row or 4X12 cal bike 6 rope climbs 36 CJ 95/65 6 rope climbs 30 CJ 115/8 6 rope climbs 24 CJ 135/95 4x250m relay row or 4X12 cal bike RX + 36 at 135/95 30 at 155/105 24 at 185/125

CrossFit Toledo – CrossFit View Public Whiteboard Strength Good Mornings (12-10-8-6) Conditioning Metcon (2 Rounds for reps) AMRAP 6 15 deadlifts 155/105 15 BFB rest 3 minutes AMRAP 6 12 deadlifts 225/155 12 3for1 lateral Burpees _______ 3for1: 3 lateral bar hops +1 Burpee = 1 rep

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 15 Climb as comfortable You may rack the barbell after minute 10 1-5: Hang Power Snatch (2 reps ) 6-10: Hang Snatch (1 rep, power or full) 11-15: Overhead Squat (2 reps ) WOD Metcon (AMRAP – Reps) AMRAP 10 2-4-6-8-10…ascending T2B or T2R S2OH…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (6×2 climbing) B: Shoulder Press (Amrap @70% of A) Conditioning Metcon (AMRAP – Reps) TABATA (20 sec work: 10 seconds rest) 8 rounds, alternating Wallballs 20/14 Alt KB or DB Hang CJ KB 20″ step ups Ass bike cal