CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
WARM UP
Conditioning (pick one)
4x400M Run/ Rest 1:00 B/T efforts
4x500M Row/ Rest 1:00 B/T
4x1000M BikeErg/ rest 1:00 B/T
4×20 Calorie Ass Bike/ rest 1:00 B/T
4×50 High knees/ Rest 1:00 B/T
WORKOUT
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
HOME WORKOUT
***HOME VERSION***
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
CORE
4 Rounds
:30 Hollow Flutters
:30 Russian Twist
Rest as needed between efforts