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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

EMOM x 6 MINUTES

MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time

MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time

MIN 3 – :30 Single-Unders + :30 Up-Downs

STRENGTH

4 ROUNDS FOR QUALITY

20 Banded Pull-Aparts

20 Banded Hammer Curls

20 Banded Tricep Push-Downs

-Rest 1:30 b/t Sets-

(No Measure)

BENCHMARK WORKOUT

“REX KWAN DO”

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

5 DB Power Cleans (50/35)|(35/20)

4 DB Push Press

3 Burpee Box Jumps (24/20)

*P1 works through one full round. P2 completes 35 Double Unders and Max Plank Hold.

(Score is Rounds + Reps)