Announcements
LABOR DAY HOURS: 5-7AM OPENGYM WILL BE THE ONLY CLASS TIME!
CrossFit Overton – CrossFit
Warm-up (No Measure)
200M Run
Then,
2 Rounds
:30 Single/ Double unders
10/10 Single leg RDL
8/8 Single Arm Front rack lunges
Metcon
Metcon (Time)
Workout
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)
-24:00 Time Cap-
OPTIONAL FINISHER
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
Workout
A. CONDITIONING
1. 4 SETS
600m Run
200m EZ Jog
400m Run
-Rest 1:00 b/t Sets-
*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.
2. 3 ROUNDS FOR TIME
40 Unbroken Wall Ball (20/14)
40 Cal Row
Metcon (Time)
STRENGTH / SKILL
3 ROUNDS FOR TIME
25′ SA DB OH Lunge (R) (50/35)
25′ SA DB OH Lunge (L)
25′ HS Walk
15 HSPU