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CrossFit Overton – CrossFit

Warm-up (No Measure)

AMRAP x 5

8/6 Cal Bike

8 Plate Ground go Overhead with :02 pause at the top

8 V – Ups

Then

3 Rounds

25FT waiters walk ( each arm)

15 PVC Pass Through

Weightlifting

Push Jerk (3-3-3-3-3)

Start moderate and build to heavy, but doable, set of 3.

Metcon

Metcon (Time)

Workout

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

12-9-6

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

NC Compete (Competitor’s Program Extra Volume)

Deadlift (Build to a heavy 3 )

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Strict HSPU

20 DBL DB Deadlifts (50/35)