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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Rowing-The setup works like this: You will row 12 “frames” as a team 100 meters each with minimal rest between each frame.

Everyone begins and tries to get as close to 100 meters as possible. Only full pulls are allowed and you must place the handle back in the metal catch before the counter stops. Each round you record how far from 100 meters you are; over or under doesn’t matter.

So with that example of 112 meters, you would personally record a score for 12. If someone gets 100 on the nose? They get a score of 0.

Weightlifting

Strict Press

5 Sets of 3 Reps

75-85%

This should be heavy. Focus on keeping your core tight, driving through your lats and shoulders.

Metcon

Metcon (Weight)

EMOMx15

1. 22 Bodyweight Lunges

2. Assault Bike Cals (15/12)(12/9)

3. 20 Alt DB Snatch (50/35)(35/20)