CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: 4DL + 3HPC + 2FS + Jerk
WOD
Metcon (3 Rounds for reps)
AMRAP 4
27/21 cal row
27 RKBS 53/35
SCORE: C&J 95/65
Rest 4
AMRAP 4
21/16 Row
21 RKBS
Score CJ 115/80
Rest 4
AMRAP 4
15/12 Row
15 RKBS
Score CJ 135/95
Extra Credit
Half marathon training week2 day 2
First day of speed work
Warm up properly
4x400m on the 5:00
Not too fast this first day. The goal is to run the 400s in the same DIGITS as your half goal pace. For example, if your goal is to run a 2hr10min half, shoot to run your 400s in 2:10.
