CrossFit Overton – CrossFit
Metcon (Time)
WARM-UP
3 ROUNDS
:30 Mountain Climbers
:30 Ring Rows or DB Bent Over Rows
:30 HS Hold or Wall Walk
:30 Jumping Air Squats
2 ROUNDS
8-10 Snatch Grip Deadlifts (or DB DL)
6-8 High Pulls
6-8 High Muscle Snatches
6-8 Hang Power Snatch
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Snatch
(Score is Load)
NCFIT CLASSIC WORKOUT
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
(Score is Time)
SCALING
Power Snatch > DOUBLE DB Snatch or KB swings
Bar Muscle Ups > Pull Ups or Double the push ups 22-18-14-10 make it hard