CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Strength/Skill
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
AMRAP x 12 MINUTES
8 C2B PUll UPS
12/9 Calorie Assault Bike
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
4:00 Minutes of Upper Body Mobility