CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Review DB Snatches With a Light DB.
If needed, review the DB Snatch as: High Pull—Muscle Snatch—Snatch
*Perform as many reps of each progression as needed until athletes are moving well.
(5-10 min.) Prep for Workout
2 ROUNDS
5 DB Snatches, each side (workout load)
10 Step-ups with DB
10 Air Squats
Metcon
Metcon (Time)
RXD
27-21-15-9
Step-ups one DB (50/35 lb.)
DB snatches
DB squats
FITNESS/ON RAMP
27-21-15-9
Step-ups
DB Snatches
Air Squats
COOL DOWN
Metcon (Calories)
Optional Extra Credit
10 Rounds
Assault Bike
:30 400/300 Watts
:30 150/120 Watts
Score: Cals