CrossFit Overton – CrossFit
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)