CrossFit Overton – CrossFit
Metcon (Time)
Workout
NCFIT GREATEST HITS WEEK 5/6/19
Check the resources tab for more info…
WARM-UP
AMRAP x 10 MINUTES
(with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups
WORKOUT
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*
*Option to Sub 10 Strict Pull-Ups or 15 push ups
(Score is Time)
FINISHER
NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Sit ups
(No Measure)