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CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Small

8 Medium

7 Large

5 XL

Snatch Review and Prep

With a PVC, perform the Burgener Warm-up.

Then, with an empty barbell perform:

1 High Hang Power Snatch + 1 Overhead Squat + 1 High Hang Squat Snatch

*Perform this 3 times as a group.

Then perform:

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

*Perform this 3 times as a group.

Then

3 Rounds

3 Squat Snatch

3 Pull Ups

(Build over the 3 Rounds)

Metcon

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

1 – 2 – 3 – 4 – 5

Squat Snatches (155/105 lb.)

Ring Muscle-ups

AMRAP 15 min.

1-2-3-4-5 = 1 round

RXD

1 – 2 – 3 – 4 – 5

Squat Snatches (135/85 lb.)

Ring Muscle-ups

AMRAP 15 min.

1-2-3-4-5 = 1 round

FITNESS

1 – 2 – 3 – 4 – 5

Power Snatches

Jumping Bar Muscle-ups

AMRAP 15 min.

1-2-3-4-5 = 1 round