CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Tabata Row/Burpee (in partners) 20 sec. on/10 sec. off
Row
Burpee
8 Rounds (4 each)
Have one partner perform all 4 Rows, then all 4 Burpees. Switch movements halfway. Take as much time between movements as needed.
Metcon
Metcon (3 Rounds for time)
Competitor
500-m Row
20 Burpees
Rest 2 min.
3 rounds
RXD
500-m Row
20 Burpees
Rest 2 min.
3 rounds
Fitness
500-m Row
10 Burpees
Rest 2 min.
3 rounds
*score: each round
example: 2:57, 3:01, 2:53
Everyone: The overall volume of the workout is low, only 3 rounds, so the intention is to go hard on each round. The working time will exceed the resting time a bit, so this won’t necessarily be an all-out sprint each round (100 percent), but should still be a very challenging effort (90+ percent). If they do truly go 100 percent on the first round, they probably won’t have anything in the tank left for the last 2 rounds.
Accessory
Metcon (No Measure)
OPTIONAL
50-30-10
BICYCLE KICKS
25-15-5
SINGLE ARM DB ROW/ LAWNMOWER PULL
50/35
Metcon
Metcon (No Measure)
FLUSH
OPEN ATHLETES
20-45 MINUTE BIKE OR ROW
*GOAL TO BREAK A SWEAT AND MOVE