CrossFit Toledo – CrossFit

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Strength

Back Squat (8 min to find daily 3RM)

WOD

Metcon (Time)

Time cap 16

100 thrusters 100/65

At the 2, 4, 6,8 & 10:00 min

10/8 cal row (preferred) or bike

BB weight should be somethimg the athlete could do 15+ reps while fresh

Extra Credit

GC half speed work

6x400m run on the 4:00

Keep the first one easy, and aim to reduce time by 3 seconds per repeat

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757 Warehouse Rd Toledo, OH

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