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CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

10 Air Squats (TEMPO :02)

:30 Squat Hold

:30 Pigeon Hold (right)

:30 Pigeon Hold (left)

Into

3 sets

7 backsquats (Tempo :02)

-Put weight on the bar (light-moderate) and progress up in weight each set.

Weightlifting

Back Squat (5×1 @80-90% Tempo :02)

-Focus on breathing mechanics, the :02 tempo and keeping your chest up as you drive from the bottom

-make sure you know how to bail out. Practice once with light- moderate weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP x 9 MINUTES

9 Back Squat

COMP (155/105)

RX (135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike
-the back squat weight should be something you can do 9 reps with unbroken no problem!