CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
EVERY 3:00 FOR 3 SETS
400M BikeErg
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
Then… Move into Skill Session
ON A 10:00 RUNNING CLOCK…
Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*
WORKOUT
FOR TIME
10-20-30-40-50
Box Jumps or Step ups (24/20)
Sit-Ups
Scale – cut sit ups in half
(Score is Time)
FINISHER
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)