CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
EMOM x 6 MINUTES
MIN 1 – :25 High Knees / :25 Butt Kickers
MIN 2 – :25 Inch Worms / :25 Good Mornings
MIN 3- 10 Elbow Punches + 10 Strict Press
MIN 4- :25 High Skips / :25 Jumping Jacks
MIN 5- 10 Kipping Swings + Active Hang on Bar
STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
2 Power Clean
+
2 Hang Power Clean
(Score is Weight)
WORKOUT
FOR TIME:
50 Box Jumps
-Straight into-
5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean
-Straight into-
50 Box Jumps
(Score is Time)
OPTIONAL FINISHER
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups
(No Measure)