CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
3 ROUNDS (8:00 CAP)
20 single unders
10 SB Deadlifts
10 Scap Push-Ups
:30 Assault Bike
WORKOUT
5 SETS FOR TIME
50 Double Unders
15 Hand Release Push-Ups
10 Slam Balls (60/45)(45/30)
15/12 Cal Assault Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
FINISHER
3 SETS FOR QUALITY
50′ Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)