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CrossFit Overton – CrossFit
Metcon (AMRAP – Reps)
Warm Up
3:00 Machine
15 DBALL Deadlifts
3:00 Machine
Review
Sandbag Clean
Filly Hold
Workout
Fight Gone Bad Style
3 Rounds (5:00 on, 1:00 off) 1:00 at each station
Calorie BikeErg (15/12)(12/9)
5 Sandbag Cleans (150/100)(100/60)
Calorie Row (15/12)(12/9)
Filly Hold :25R :25L (35/20)(20/10)
Calorie Assault Bike (15/12)(12/9)
Rest 1:00
Filly Hold- 1 DB IN FRONT RACK, 1 DB LOCKED OUT OVER HEAD.
Accessory
Superset
3×10 Barbell Curls
3×10 Drag Curls