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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