CrossFit Overton – CrossFit
Warm-up (No Measure)
EMOM x 8
1. :50 Assault Bike 50%,60%, 70%,80%
2. 10 (:2 second Tempo) Air Squats
Then Partner up for Backsquats
3×5 Warm Up
3×3 Light to moderate
3×1 70-80%
-Practice on how to bail out
-Increase effort on assault bike each round
Weightlifting
Back Squat (1-1-1-1-1)
90-100%
Metcon
Metcon (Time)
Workout
FOR TIME
30-20-10
Kettlebell Swing
COMP (53/35)
RX (35/26)
Burpee