CrossFit Overton – CrossFit
Metcon (Time)
STRENGTH
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk
TEAM WORKOUT
5 Rounds (2 Man Team)
400M Run Together
24 Deadlifts (155/105)(105/75)
18 Hang Power Cleans
12 Push Jerks
*35 Minute Cap
*Split Reps Evenly
*can use DB/Slamball/ Wallball
SOLO WORKOUT
5 ROUNDS FOR TIME
400M Run
12 Deadlifts (155/105)|(105/75)
9 Hang Power Cleans
6 Push Jerks
*25 Minute Cap
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)