CrossFit Toledo – CrossFit
Warm-up
Independent warm up – EMOM to begin promptly at 15 past
500m row then 3 rounds:
10 pvc rollover
10 lunges
5 strict pull-ups or ring rows
Then warm up snatch to 50%
Weightlifting
EMOM X 10
1-3: 2 Ps + 2 OHS @ 65%
4-6: 2 Snatches at 75%
7-10: Snatch (Heavy single)
Conditioning
Metcon (Time)
Adam
32 GHD sit-ups or T2B
32 DU
32 AKBS 53/35
32 DU
32 Goblet squats
32 DU
32 KB C&J
32 DU
32 burpee’s
