CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
100M Run
4 Clean & Jerks
6 Burpees
10 Cossack Squats
* Build weight on C& J each round
Weightlifting
Squat Clean and Jerk (Build to a heavy single )
Build to a moderate-heavy single Squat Clean & Jerk* *Loading should be 20-25% heavier than workout weight
Metcon
Metcon (Time)
“CALIFORNIA LOVE”
30 Squat Clean & Jerk*
COMP
(155/105)
RX
(115/75)
*Perform 5 Burpees after every 5 reps of C&J
**Workout ends with 5 Burpees after the 30th rep
Mobility
Metcon (No Measure)
COOL DOWN
5:00 GROUP MOBILITY
Focus on Lats and T-Spine