CrossFit Overton – CrossFit
Warm-up (No Measure)
In partners:
1-6 (I go, you go until both have done 6 reps of each movement)
MB Front Squats (workout weight)
Box Jumps (Start with Step-ups or lower box if you’d like.)
MB Squat + Throw to partner
Box Jumps
Wall Balls (Stand next to each other to make the transition quicker.)
Metcon (AMRAP – Rounds and Reps)
COMPETITOR
Dissected Kelly
Row 200/Bike 400M
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Row 200/Bike 400M
15 Box Jumps
15 Wall Balls (20/14 lb.)
AMRAP 20 min.
RXD
Dissected Kelly
Row 200/Bike 400M
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Row 200/Bike 400M
15 Box Jumps
15 Wall Balls (20/14 lb.)
AMRAP 20 min.
FITNESS
Dissected Kelly
Row 200/Bike 400M
15 Wall Balls
15 Step-ups
Row 200/Bike 400M
15 Step-ups
15 Wall Balls
AMRAP 20 min.