June 21, 2023
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 – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 200m Run
– 8 Air Squats to Med Ball
– 8 Scorpions
– 200m Row
– 8 Good Mornings
– 300m AB
– 8 Bootstrappers
Strength
Back Squat (1×5@75%
1×3@85%
1×1+@ 95%)
*Based off of 90% of Heavy 1-Rep.
(Score is Reps and Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
For time:
– 2K AB
– 1K Row
– 800m Run
(Score is Time)