CrossFit Overton – CrossFit
Warm-up (No Measure)
5 Minute AMRAP
10 KB Swings 35/20
10 Goblet Squats 35/20
25FT Duck walk (slow get hips and ankles warmed up)
Review
Rope Climb
Power Clean
Pistols
Metcon
Metcon (AMRAP – Reps)
E2MOM for 24:00
Min 1 & 2: Max Rope Climbs
Min 3 & 4: Max Power Cleans (AHAP)
Min 5 & 6: Max Alt. Pistol Squats
Score: Total Reps on both
Power cleans are intended to be very heavy singles.
Scaling
Cleans
-Scale weight back
Rope
-Rope Wrap to pull up
-Sitting to Standing
Pistols
Single leg box step ups
Rolling
Sitting
Banded on the rig
Assisted