CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 30-20-10 Synchro DL 185/125 Synchro BFB 400m run to complete each round Rest 5 minutes 10-20-30 PS 95/65 T2B 500m relay row or 30 cal relay after each round Time Cap 32 minutes Weightlifting The Bella Complex (Work up ) C+S2OH+FS+S2OH

CrossFit Toledo – CrossFit View Public Whiteboard Strength Thruster (Daily 3 RM) WOD Time cap 20 Metcon (Time) 40 double unders 400 m run 40 Wallballs 20/14 40 double unders 400 m run 30 Wallballs 40 double unders 400 m run 20 Wallballs 40 double unders 400 m run 10 thrusters 155/105

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning You will be doing both workouts, with a two minute transition between. We will be working off of the Gym Clock (allowing carryover meters/calories). Row: Metcon (Distance) 10 rounds 1 minute row 4 meters Rest 1 minute Bike: Metcon (Calories) 10 rounds 1 minute bike 4 cal…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 Snatch Push Press (Doubles, OTM x 10, climbing) Behind the neck WOD Time cap 18 Metcon (Time) 50-40-30-20-10 KB snatch 53|35/25 75-60-45-30-15 Sit ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 4 RFT time cap 28 400m run 4 rounds 4 pullups 8 pushups 12 Air squats RX+ wear a vest Strength Good Mornings (4X5 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Back Squat (10 minutes to find a heavy single) 3 minute transition B: Bench Press (10 minutes to find a heavy single) 3 minute transition C: Deadlift (10 minutes to find a heavy single) Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) On the 5:00X 4 21/15 bike 9 sDL 115/80 6 Burpee‘s 3 snatches

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 1000 m relay row 90 double unders 800 m partner run 70 Wallballs 20/14 600 m partner run (stop sign) 50 Synchro alternating DB snatch 400 m partner run

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (6×4 climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 14 30 AKBS 53/35 20 Donkey kicks 10 T2B 15/10 HR push-ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD With a continuously running clock… A: Metcon (Calories) 7 minutes of calorie accumulation ()