CrossFit Overton – CrossFit
Metcon (3 Rounds for time)
Strength/Skill
ON A 8:00 RUNNING CLOCK…
Practice Gymnastic Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
2 Kip – 1 Pull-up – 2 Kip
Connected Kipping Reps
(No Measure)
Workout
3 SETS
30 Single Arm DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
1600M Row or 3200M Bikeerg
Scaled machine 800M/1600M
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)