Monday

W.O.D.

CrossFit Overton – CrossFitMetcon (AMRAP – Rounds and Reps)Workout WARM-UP 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) Into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8...

Friday

W.O.D.

CrossFit Overton – CrossFitWarm-up (No Measure)Review Kip swing Double Unders 3 Rounds 100M Run 10 Kip Swimgs + Knee Raise 20 Double or single UndersMetconMetcon (Time)100-80-60-40-20 Double Unders 25-20-15-10-5 T2B *400M RUN AFTER EACH full set Time cap 23:00...

Thursday

W.O.D.

CrossFit Overton – CrossFitMetcon (AMRAP – Rounds and Reps)Warm Up 5 Minute on a machine PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 16 MINUTES* 4 DB Front Squats (50/35)|(35/20) 3 DB Box Step Over (20) 2 DB Thrusters 1 DB Devils Press *Partner 1...

Wednesday

W.O.D.

CrossFit Overton – CrossFitMetcon (Time)WARM-UP 3 ROUNDS 1:00 Machine 8 Up-Downs 8 Push UPS STRENGTH E2MOM 2 Split Jerks Mod-Heavy -build up if form is good- (Score is Weight) WORKOUT FOR TIME 15 Push Press (75/55)|(45/35) 35 Burpees 15 Push Press...

Tuesday

W.O.D.

CrossFit Overton – CrossFitMetcon (AMRAP – Rounds and Reps)WARM-UP 3 ROUNDS 1:00 Bike (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball Push Presses 10 Jump Squats 5 Broad Jumps With a barbell… Review Power clean Hang squat clean...