CrossFit Wreckage – CrossFit

Back Squat (6×3 (3-3-3-3-3-3)
)

*Build to a HEAVY set of 3 for the day

*First official set of 3 starts when you get to 60% of current 1 RM BS

Omar (Time)

For Time

10 Thrusters (95/65 lb)

15 Bar-Facing Burpees

20 Thrusters (95/65 lb)

25 Bar-Facing Burpees

30 Thrusters (95/65 lb)

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Fitness Version:

Thruster weight drops to 75/55#

Can step over on Bar facing burpees

*Goal/Stimulus: less than 15 minutes

*Drop thruster weight more if needed so you can hang on for larger sets

*can also scale more to regular burpees

Accessory Work (optional)

Row Conditioning:

On the 0:00 – 21/15 cal row

On the 1:30 – 18/13 cal row

On the 3:00 – 15/11 cal row

On the 5:00 – 21/15 cal row

On the 6:30 – 18/13 cal row

On the 8:00 – 15/11 cal row

On the 10:00 – 21/15 cal row

On the 11:30 – 18/13 cal row

On the 13:00 – 15/11 cal row