CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds (10 reps @ each)
Air Squats
Sit Ups
Jumping Lunges
Push Ups
Metcon (3 Rounds for reps)
COMP/RX
5 min AMRAP:
10 Front Squats (95/65)
10 Bar Facing Burpees
3 min Rest
4 min AMRAP:
8 Front Squats (95/65)
8 Bar Facing Burpees
2 min Rest
3 min AMRAP:
6 Front Squats (95/65)
6 Bar Facing Burpees
FITNESS
75/55
* each AMRAP will be scored separately keep up with the number of reps completed in each!
Rounds (each amrap)
COMP GOAL 7-9
RX GOAL 5-7
FITNESS 3-5
Metcon (No Measure)
Optional AEROBIC
Bikeerg 5x500M
OR
ROW 5x250M
Rest 1:00, :45, :30, :15 between rounds (descending every round) hold pace