CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
1:30 Bike (:45 easy/:45 hard)
5/5 SA DB DEADLIFT
5/5 SA DB PRESS
5 Jumping Squats
Metcon
Metcon (AMRAP – Reps)
Workout
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (20/14)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
COOL DOWN
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
100-80-60-40-20
Double Unders
*RX+50ft/ RX 25FT HS WALK After each set