CrossFit Overton – CrossFit
Warm-up (No Measure)
3:00 Bike
Then
2 Rounds
15 JumpingJacks
10 Lunge with Twist
10 Jumping Squats
5 PVC press + 5 Pass throughs
Then
Review
Clean & Jerk
Weightlifting
Clean and Jerk (15:00 to build a 1 Rep Max )
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
FOR TIME
12 Squat Clean (155/105)
75 Double Unders
15 Toe to Bar
9 Squat Clean (185/135)
75 Double Unders
15 Toe to Bar
6 Squat Clean (225/155)
75 Double Unders
15 Toe to Bar
3 Squat Clean (255/175)
75 Double Unders
15 Toe to Bar