CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
5 Burpees
10 Ring Rows
15 straight Leg sit ups
20 Jumping Jacks
Metcon
Metcon (Time)
Strength/Skill
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development
Workout
FOR TIME
21-15-9
Kettlebell Swing (70/53)|(53/35)
C2B Pull-up
into…
15-12-9
Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up
-16:00 Hard Cap-
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
Workout
A. CONDITIONING
3 SETS
60/50 Cal BikeErg
30 Burpees Over Rower
1000/850m Row
-Rest 1/2 time b/t Sets-
*If set takes you 8 minutes, rest 4 minutes.
Weightlifting
Deadlift (5-5-5-5-5 building )
Skill
Metcon (Time)
3 ROUNDS FOR TIME
10 Deadlift (275/185)
25 Wall Balls (20/14)
25′ HS Walk