CrossFit Overton – CrossFit
Warm-up (No Measure)
5 Minute Bike
Then
2 Rounds
10 Step Back Lunges
10 Air Squats
10 Leg Kickbacks “each
5 Burpees
Then review
Front Squat
Warm up to your 70%.
Weightlifting
Front Squat (3×3)
3@70%
3@80%
3+@90%
3+ means athlete performs max reps at that weight with the goal of at at least 3 reps
Metcon
Metcon (Time)
NCFIT BENCHMARK WORKOUT
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Lateral Burpees