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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3:00 Bike or Row (EZ-Moderate)

1:00 Alt. Calf Stretch

10 Alt. Samson Stretch

10 Alt. Elbow Punches (Front Rack)

10 Alt. Elbow Punches (Back Rack)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex:

1 Hang Clean Pull

+

1 Hang Muscle Clean

+

1 Hang Power Clean

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“PICK YOUR POISON”

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

10 ROUNDS FOR TIME*

10 Hang Power Clean (135/95)|(95/65)

50 Double Unders

(Score is Time)

Or…

10 ROUNDS FOR TIME*

5 Hang Power Clean (185/135)|(135/95)

50 Double Unders

(Score is Time)

*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).