CrossFit Toledo – CrossFit
WOD
Coach’s choice: For bigger classes, either run 2 heats
And have non-working partner count repetitions, o r
staggered start on the 2:00.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This is an old-school benchmark before separate standards for men and women were written. Ladies may use #55 and a #14 wallball as RX
Extra Credit
Strength
If you benched last Thursday, use 93% of 5RM
Otherwise, use 90% of 5RM.
Newer athletes: build to a 5RM and record 1X 5
