CrossFit Overton – CrossFit
Warm-up (No Measure)
Recovery Day
SUPERSET
3×20 Alt DB Hammer Curls “10 each arm”
3×30 Banded Curls “both hands, keep tension through the full ROM”
SUPERSET
3×10 High Box Jump 30/24
3×20 DBL KB Front Rack Lunge
35/26
Warm-up (No Measure)
Recovery Day
SUPERSET
3×20 Alt DB Hammer Curls “10 each arm”
3×30 Banded Curls “both hands, keep tension through the full ROM”
SUPERSET
3×10 High Box Jump 30/24
3×20 DBL KB Front Rack Lunge
35/26
Metcon
Metcon (AMRAP – Reps)
Team of 2
RX
Every 5:00 for 20:00
600/500M Row
1200/1000M BikeErg
*Remaining Time max Synchronized Burpees
FITNESS
Every 5:00 for 20:00
400/300M Row
1000/800M BikeErg
*Remaining Time max Synchronized Burpees
Score: Max Synchronized Burpees completed