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CrossFit Overton – CrossFit

Warm-up (No Measure)

Power Clean Prep

Review the Power Clean as a group with a barbell as:

Dip Shrug—Muscle Clean—Hang Power Clean—Power Clean

Then perform:

3×5 reps

2×3 reps

*Add load each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

Outcast

5 Power Cleans (225/155 lb.)

8 Chest-to-Bar Pull-ups

30 Double-unders

AMRAP 16 min.

RXD

Outcast

5 Power Cleans (185/135 lb.)

8 Chest-to-Bar Pull-ups

30 Double-unders

AMRAP 16 min.

FITNESS

Outcast

5 Power Cleans (95/65 lb.)

8 Jumping Chest-to-Bar Pull-ups

50 Single-unders

AMRAP 16 min.

Accessory

Metcon (No Measure)

Weakness Wod

-Choose one Modality

CARDIO

RUN

4x400M

Rest 1.1

STRENGTH

Deadlift TNG

5×6 @70%

GYMNASTICS

Max rep of Kipping HSPU

Then

-Take 70% of max reps & perform a 10 Minute EMOM