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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

2 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

10 Elbow Punches

5 Front Squats

POST WORKOUT STRENGTH

On a 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Hang Squat Snatch

(Score is Weight)

WORKOUT

FOR TIME*

30 Power Snatch (135/95)|(95/65)

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

(Score is Time)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

3 Front Squats (135/95)|(95/65)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

(Score is Time)

KG BB: (60/45)|(45/30)