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CrossFit Overton – CrossFit

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Metcon (Weight)

Workout

WARM-UP

2 SETS

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

STRENGTH

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

*Last Seen 7/21/20

(Score is Weight)

OPTIONAL COOL DOWN

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)