CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Workout
WORKOUT
AMRAP x 20 MINUTES
90 Double Unders
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
Modifications
Double Unders > Single Unders
Knee 2 Elbows > Sit ups
Slam balls > wall ball slam
Box jump > elevated surface jump
(Score is Rounds + Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)
Workout
***HOME VERSION***
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
OPTIONAL FINISHER
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups
(No Measure)