CrossFit On Track – CrossFit

View Public Whiteboard

Kenny Omega (Time)

6 Rounds x

3 Back Squat @ 75%

5 Thrusters (Heavy)

20 Wall Ball

– Back Squat from the Rack @ 75% 1RM

– Thruster from the Floor; aim for 70% of your estimated 1RM Thruster

– this is a 2-Barbell workout

– do this with a partner and do it as a full-round relay with each partner completing 6 rounds

– Wall Ball is ideally heavy

Metcon (No Measure)

Grunt Work:

5 Rounds x

10-15 Romanian Deadlift

10-15 Ring Row

20-25 GHD Sit Ups

Metcon (No Measure)

Core Work:

12 min x

200ft Heavy Farmer Carry

1 min Gymnastics Plank

10 per side Squat with Anti-rotation