CrossFit Overton – CrossFit
Warm-up (No Measure)
Roxanne (with Burpees)
-Half the class is Roxanne
-Half the class is Red Light
Then Review,
Sandbag Clean
5 Sandbag Cleans light
5 Sandbag Cleans @ Workout weight
Metcon
Metcon (Time)
COMPETITOR
2 Man Team
ASSAULT BIKE
50-40-30-20-10
*10 Sandbag Cleans 150/100 (together)
RX
2 Man Team
ASSAULT BIKE
50-40-30-20-10
*10 Sandbag Cleans 100/60 (together)
FITNESS
2 Man Team
ASSAULT BIKE
25-20-15-10-5
*10 Sandbag Cleans 60/45 (together)
-P1 does all 50 cals, then P2 does all 50 cals. Then 40,40 30,30. Total cals as a team will be 300 (150 individual)
-After both partners complete 50,50 move on to 10 Sandbag Cleans (5 each)
-27 MINUTE CAP
Mobility
Metcon (No Measure)
Barbell Smash Legs
-Quads
-Abductors