by Alex Etzen
Announcements
“TOGETHER FOR TOKLAR”
– This Saturday 6/24 at 10am we’ll be doing this WOD with a partner.
– Together For Toklar is a WOD to honor and raise money for a couple from Nick Hammond’s CrossFit gym back in Texas. Toklar and his wife, Sarah, recently moved their family back to their home state of Colorado after Toklar was diagnosed with terminal brain cancer. This WOD is dedicated to Toklar and his family.
– Any donations would be greatly appreciated to help support their family
XS CrossFit – Barbell Club
Warm-Up (No Measure)
3 Rounds, NFT:
7 Reverse Hypers
15 Slam Balls
45 Sec. Handstand Hold/Nose to Wall
Strength
Bench Press (5@60%
5@65
5@70
3@75
3@80
3@85 x 2)
Weightlifting
Romanian Deadlift (10×3 @ 50-60% of DL
*OK to Build)
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.