CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
12-9-6
SDHP (Use workout weight for the last set of 6.)
30-24-18
Double-unders (Use workout modification.)
Metcon
Metcon (Time)
Competitor
50 Double-unders
10 SDHP (135/95 lb.)
AMRAP 16 min.
*Finisher of 1 min. Weighted Planks
5 sets
RXD
50 Double-unders
10 SDHP (115/75 lb.)
AMRAP 16 min.
*Finisher of 1 min. Weighted Planks
5 sets
Fitness
50 Single-unders
10 SDHP
AMRAP 16 min.
*Finisher of 1 min. Planks
5 sets
Competitor: These athletes will likely perform their DU in 1-2 sets throughout the entire workout. Shoot to perform around 12-14 rounds.
Rx’d & Fitness: These athletes will likely perform their Jump-Rope reps in 1-3 sets throughout the workout. As they go on, they will likely need to break up the 50. Aim for these athletes to perform 10-12 rounds.