CrossFit Overton – CrossFit
Warm-up (No Measure)
D
Metcon (Time)
Workout
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*
*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.
(Score is Load)
WORKOUT
FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift
(Score is Time)
Modification
HSPU > barbell/SB STRICT PRESS
BIKE> Row/200-300M Run
Deadlift> DB/KB/Cinder blocks
***HOME VERSION***
AMRAP x 14 MINUTES
400m Run
20 Backpack Thrusters
10 Burpees Over Backpack
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
(No Measure)