CrossFit Toledo – CrossFit
WOD
Metcon (Calories)
AMRAP 5
400m run
15 PC 75/55
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 CJ
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 PS
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 OHS
Max cals remaining time
Score is total calories
ELEMENTS 3 – Ground to Overhead (Time)
WARM UP
Intro to the assault bike
After General warm-up, one minute bike sprint
SKILLS & STRENGTH
A med ball squat clean
B power clean
C Thruster
D Snatch
C Clean & Jerk
WORKOUT OF THE DAY
5 RFT
5 C&J
6 pull ups
7 HR push ups
