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)