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CrossFit Overton – CrossFit

Metcon (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 Push-Ups (:01 Pause at top

8 Jumping Air Squats w/ Slow Descent

STRENGTH

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)