CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Ab Mat | KB | Med Ball Circle
WOD
Bonus! Two WODs are on the board. Coach will assign partners (you may express a preference for a $1 donation. Coach will most likely switch partners/teams for WOD 2.
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 – one athlete works at a time. Switch every movement.
Ascending reps 1 – ?
KB Clean & press????
Goblet Squat ????
50m run after each round
???? Coach will assign KB weight
B: Metcon (Time)
For the second workout, other than the tire flips, one athlete works at a time but you may switch whenever.
18-16-14-12-10-8-6-4-2 reps for time:
Burpees
Ground to Overhead 75/55
3 Tire Flips after each round
