CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
STRENGTH
5-5-5-5
Tempo Back Squat (2111)
(Score is Weight)
WORKOUT
AMRAP x 11 MINUTES
1 Back Squats (155/105)|(95/65)
2 Slam Balls (20/10)
3 Slam Ball Reverse Lunges
*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.
(Score is Rounds + Reps)
***HOME VERSION***
STRENGTH
10-10-10-10
Tempo DB Front Squat (2111)
(Score is Weight)
WORKOUT
AMRAP x 11 MINUTES
1 DB Front Squats
2 DB G2OH
3 DB Reverse Lunges
*Every round, the DB Front Squats go up by 1 rep, the DB G2OH go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.
(Score is Rounds + Reps)