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Last day to sign up for Murph and get a shirt is May 7th

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

WORKOUT

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

FINISHER

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)