CrossFit Overton – CrossFit
Warm-up (No Measure)
Review DEADLIFT & Clean & Jerk
Then,
3 Rounds
5 Burpees
5 Sit Ups
5 Clean & Jerk
* increase weight each round
Metcon
Metcon (AMRAP – Rounds and Reps)
COMP
9 Minute AMRAP
15 toes-to-bars
10 deadlifts 115/75
5 clean & jerks
Rest 3:00
6 minutes to find 1-rep-max clean and jerk
RX
9 Minute AMRAP
15 toes-to-bars
10 deadlifts 95/65
5 clean & jerks
Rest 3:00
6 minutes to find 1-rep-max clean and jerk
FITNESS
9 Minute AMRAP
15 Knee Raises
10 deadlifts
5 clean & jerks
Rest 3:00
6 minutes to find a heaviesh clean and jerk
Post heavy max in comments
-try and partner up for max to clear some room for heavy lifting
POST
Metcon (No Measure)
3 Rounds
:15 Hollow Hold
10 Hollow Rocks
10 Alt. V ups