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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

Into…

2 ROUNDS

10 PVC Scarecrow Snatches*

8 Scap Pull-Ups

8 Kip Swings

8 Ring Rows

*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat.

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Up, Chest 2 bar, pull ups

(No Measure)

WORKOUT

3 ROUNDS FOR TIME

5 Bar Muscle Ups

15 Hang Power Snatch (95/65)|(65/45)

400M Run

*scale run to something you can do in under 2:30.

(Score is Time)

RMU Option 1: Bar Muscle-Up

RMU Option 2: Burpee Pull-Ups

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Upper Back / T-Spine Roll

(No Measure)