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)
2:00 AB
2 ROUNDS
– 3 Inchworm into Down Dog
– 8 Alt. Lunges w/ PVC Pass Thru
– 8 Alt. Step-Ups
– 8 Slow Air Squats
1 ROUND
– 8 BB RDL w/ Snatch Grip
– 8 BB High Hang Muscle Snatches
– 8 BTN* Push Press w/ Snatch Grip
– 8 Back Squats
– 8 Box Jumps
*BTN – Behind the Neck
Strength
Overhead 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 (AMRAP – Reps)
For Max Calories and Reps:
2:00 Max Calories AB
:15 Transition
2:00 Max Hang Power Snatch (75/55) [RX+ 115/75]
:15 Transition
2:00 Max Sit-Ups
:15 Transition
2:00 Max Overhead Squats (75/55) [RX+ 115/75]
(Score is Total Calories and Reps)