CrossFit Toledo – CrossFit
Warm-up
A: Metcon (Time)
10 minute easy bike or row (conversational pace)
Score minutes worked
Strength
B: Paused Front Squat (3-3-3-3)
Pause 1st rep a FULL second
C: Shoulder Press (3rm)
WOD
Whenever you are ready, rest as needed.
D: 500m Row (Time)
Max Effort 500m Row
E: 1-mile bike (Time)
Sprint
