CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
8 RFT – Time cap 14
9 WALLBALLS 20/14
7 HR PUSHUPS
5 PULL-UPS
Extra Credit
3×10 GHD sit ups
3X10 GHD hip extensions
Shoulder Press (20 reps, one set, one attempt)
No extended pauses, keep the core
tight and the movement strict
