CrossFit Overton – CrossFit
Warm-up (No Measure)
Prep for Workout in Partners
5 MB Front Squats + 1 Wall Ball (partner catches and performs)
4 MB Front Squats + 2 Wall Balls (partner catches, throws back, then on second catch performs their Front Squats)
3 MB Front Squats + 3 Wall Balls (Same as above, just three reps this time.)
2 MB Front Squats + 4 Wall Balls
10 Box Step-ups, each (share box)
5 Box Jumps
Then, on their own, perform:
10 Wall Balls
10 Box Jumps
*At workout speed.
Metcon (Time)
COMPETITOR
40-30-20
Wall Balls (20/14 lb.)
Box Jumps (30/24 in.)
*Gymnastics Complex
RXD
40-30-20
Wall Balls (20/14 lb.)
Box Jumps (24/20 in.)
*Gymnastics Complex
FITNESS
30-20-10-5
Wall Balls
Step-ups
Metcon (AMRAP – Reps)
Windshield wipers (2-3x 20 reps)
Beginner version: lying windshield wipers
Advanced version: hanging windshield wipers