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CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

400m Run or 500m Row (athlete choice!)

into…

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…

2-3 QUALITY SETS

7 Strict Press (press and hold at top)

7 Good Mornings

7 Bent Over Rows

WORKOUT

AMRAP x 18 MINUTES

7 Ring Muscle-Ups

10 Deadlifts (275/195)|(185/135)

35 Sit-Ups

(Score is Rounds + Reps)

FINISHER

FOR QUALITY*

1:30 Tuck Hold

1:30 Plank Hold

1:30 Hollow Hold

1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)