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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 5 MINUTES

30 Mountain Climbers

20 Lateral Jumps Over Barbell

10 Good Mornings

5 Burpees

STRENGTH

EMOM x 3 MINUTES

5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES

4 Hang Power Clean

-Into-

EMOM x 5 MINUTES

3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

6 Hang Power Cleans (95/65)|(65/45)

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES

3 Power Cleans (115/75)|(75/55)

4 Front Rack Forward Lunges

5 Burpees Over Bar

(Score is Rounds + Reps)