CrossFit Overton – CrossFit
Warm-up (No Measure)
Review the OH Squat with a PVC Pipe, then empty barbell.
First, perform a few reps of the PVC Complex. Then perform as many reps as needed until athletes are moving well.
Then, have them work up to their workout weight as:
3 x 5 reps
*In between each set, perform 4 Long Lunges.
*The last set should be at or just under their workout weight.
(10 min.) Prep for Workout
Row 250 m (steady)
10 Wall Balls
5 OH Squats (workout weight)
Row 250 m (workout pace)
Warm-up
Metcon (Time)
Competitor
5 OH Squats (185/135 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m
5 rounds
RXD
5 OH Squats (155/105 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m
5 rounds
Fitness
10 OH Squats
15 Wall Balls
Row 250 m
5 rounds