CrossFit Overton – CrossFit
Warm-up (No Measure)
Rope Climb and Muscle up review
*Review the Rope-Climb methods
Then,
4 Rounds
10 AIR SQUATS
10 MACHINE CALS
1 Foot lock to standing on the rope
Metcon (AMRAP – Rounds and Reps)
RX
20 MINUTE AMRAP-2 Man Team
20 synchronized Wall Balls “together”
4 Rope Climbs (2 a piece)
20 synchronized Calorie bikeerg or Row “together”
8 Bar Muscle Ups (4 a piece)
FITNESS
20 MINUTE AMRAP-2 Man Team
20 synchronized Wall Balls “together”
12 Ring Rows + 12 Knee Raises (6 a piece)
20 synchronized Calorie bikeerg or Row “together”
8 pull ups or ring rows (4 a piece)
Rope Climb- if you cannot do 3 pull ups in a row, you have no business being on the rope climbing 15ft up! Don’t let pride come before safety!