CrossFit Overton – CrossFit
Warm-up (No Measure)
5 Junkyard Dog Warm-up (each)
20 sec. Weighted Hollow Rock Holds (use plate or ball, or scale as needed)
10 sec. Rest
*This is done individually.
Review Barbell Movements
With a PVC or empty barbell, review as:
Sumo Deadlift – Shrug – Shrug High Pull – SDHP
Press – Push Press
*Add barbell and do a quick review of all the movements again if you started on PVC.
Prep for the Workout
4 Deadlifts + 3 SDHP + 2 Push Presses
*The second round should be done at workout weight.
9 Push Presses
Load: 95/65 lb.
6 Push Presses
Metcon (No Measure)
In partners complete:
20 Leg Throws, each (I-go-you-go)
AMRAP 5 min.
*Keep switching until 5 min. is up.