CrossFit On Track – CrossFit
Kenny Omega (Time)
6 Rounds x
3 Back Squat @ 75%
5 Thrusters (Heavy)
20 Wall Ball
Rest
– 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
