CrossFit Overton – CrossFit
Metcon (Time)
WARM-UP
AMRAP x 3 MINUTES
Max Distance Row/Run or Bike
then
10 empty barbell Push press
STRENGTH
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
WORKOUT
FOR TIME
50/40 Cal Bike
50 Up-Downs
(Score is Time)
PARTNER FINISHER
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
(Score is Time)