CrossFit Overton – CrossFit
Warm-up (No Measure)
Warm Up
3 Rounds
12 Air Squats
6 Ring Rows
12 Push UPS
6 burpees
Review Thruster
Strength/Skill
SKILL
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups