CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Snatch Balance (5×3 climbing) WOD Metcon (Time) 4 rounds on the 5:00 Score SLOWEST round 400m run Directly into 9-7-5 OHS 95/65 Box jump overs 24/20 Extra Credit Rest until 20:00 then do 1 last run 400m Run (Time) Max Effort 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 CLIMB AS COMFORTABLE A: Front Squat (4 reps) B: Push Jerk (2 reps) Conditioning Metcon (AMRAP – Rounds) EMOM X 16 Min A 12/10/8 cal Min B 5 C&J 135/95 Score rounds completed (max 16)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (3×5 climbing ) 8 (each side) DB bent over row between sets B: Bench Press (2×5 at 90% of A) WOD Metcon (Time) 7 RFT 5 DL 185/125 7 box jumps 24/20 5 DL 7 |C2B| pull-ups Time Cap: 14 minutes

CrossFit Toledo – CrossFit There is no Class on Saturday – see FB family page for details about the fundraiser or kayak outing. View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 27 Ab mat sit-ups 21 ABKS 53/35 150m run (15 reps) 9 pushups or |HSPU|

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 A 10 Hollow rocks or 20-sec hollow hold B Second skill/progression WOD Metcon (AMRAP – Reps) Tabata 8 consecutive intervals of each Double DB Hang C&J Burpee pull-ups Renegade rows Double DB Step ups 24/20Notes: 1. Athlete gets one set of DBs, weight is…

CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Front Squat (5RM) B: Front Squat (3RM) WOD Metcon (Time) 4 RFT 400m run 12 OHS 115 | 75/55 9 BBJO 24/20

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Buy in: 150 DUs 2 rounds 30 T2B 30/24 cal bike or 36/30 cal row Strength Shoulder Press (5 RM) Push Press (3 RM)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (Moderate set of 8) B: Front Squat (Challenging, but technically sound set of 5) C: Good Mornings (3×10 climbing) WOD Metcon (Time) 100-80-60-40-20 DUs (2:1) 10-20-30-40-50 Alt DB Snatch 50/35

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Focus on form, climbing in weight as you feel comfortable EMOM X 15 1-5; 3 power snatches 6-10: 2 power snatches 11-15: Power Snatch (1 rep) WOD Metcon (AMRAP – Reps) AMRAP 8 4 Front rack lunge 115 | 75/55 4 OH Lunge 8 Lateral burpees

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM X 10 A 20-30 SEC PLANK/WEIGHTED B SECOND SKILL PRACTICE WOD Metcon (Time) Time cap 21 1000m/800m row 21 Deadlifts 225/155 50/40 cal bike 15 DL 800m run 9 DL 45 Box jumps 24/20