CrossFit Toledo – CrossFit
Weightlifting
Warm up to working weight, ~70-75%. You will do push jerk doubles at the same weight for the first 5 minutes, and for the final 5 minutes you will do singles at increasing weight. You may either stay with the push jerk, or switch to a split jerk.
1-5: Push Jerk (5×2 across OTM)
6-10: Push Jerk (5×1 climbing OTM)
6-10: Split Jerk (5×1 climbing)
WOD
Metcon (Time)
Two dumbbells, one athlete
4 RFT, time cap 16
20/16 row or 16/12 bike
20 alternating plank row
20 sit ups
10 HPC
10 S2OH
