CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 RFT cap 15
18 BJ 24/20
150 m run (one-way traffic)
12 DDB DL
9 DDB HPC
6 DDB S2OH
Gymnastics
Gymnastics endurance EMOM x 10
Choose a single skill and a rep scheme you can hold for all 10 minutes
Examples may include, but are not limited to…
5 kipping HSPU
4 strict pull ups
25 foot handstand walk
15 second ring dip lockout
4 banded bar muscle ups
7sec Iron cross
10 hollow rocks
