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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

3:00 Bike

*Into

Bring Sally Up -Front Squats

*into

15 Step Down Box Jumps at an easy pace

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of:

1 Squat Clean

+

1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

4 SETS

AMRAP x 5 MINUTES

200 Double Unders COMP, 100 RX, 200 SU Scaled

30 Box Jumps (24/20)**

Max Hang Squat Cleans with remaining time…

-Rest 1:00 b/t Sets-

(Score is Reps)

Sets 1 & 2 – (135/95)|(95/65)

Sets 3 & 4 – (155/105)|(115/75)

For the 200 Double Unders, split 200 evenly. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.