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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

2/2 DB Bent Over Row

3/3 SA DB Russian Swing

4/4 SA DB Strict Press

5 Burpees

STRENGTH

8-6-6*

Push Press

*Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set.

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

3-6-9-and so on…

Push Press (95/65)|(65/45)

Ring Rows

Dips*

(Score is Rounds + Reps)

-Rest 2:00-

5 ROUNDS FOR TIME

6 Push Press

6 Pull-Ups

6 Dips*

*Athletes can use a Box or Rings for Dips.

(Score is Time)

KG BB: (42.5/30)|(30/20)