CrossFit Overton – CrossFit
Metcon (Time)
WARM-UP
Review Hang Power Snatch
Dip, Shrug, Redip, Stand
Then,
2 Rounds
20 Calorie Machine
15 Kip Swings
10 Hang Power Snatch (Bar or PVC)
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on Bar Muscle UPS or Jumping MU
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Bar)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
(No Measure)