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CrossFit Overton – CrossFit

Warm-up (No Measure)

Floor Bench Press as a group. Go over spotting and safe lifting.

Then, have them work in groups of 3+ and work up to a heavy 3 rep for TODAY. Use:

5 x 3 reps

*Rest as needed between sets.

Bring their load back down to their workout weight.

(10 min.) Prep for Workout

Review the KB Snatch as a group.

Half Swing – Pull and Punch Overhead.

*Perform as many reps as needed on each progression.

Then, with their workout weight, perform:

5 reps each side.

Metcon (Time)

COMPETITOR

25 Floor Bench Presses (185/135 lb.)

30 KB Snatches (32/24 kg.)

1-k Row

RXD

25 Floor Bench Presses (135/95 lb.)

30 KB Snatches (24/16 kg.)

1-k Row

FITNESS

25 Floor Bench Presses

30 Russian KB Swings

1-k Row