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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

3 SETS

:30 Bike (EZ → Mod → Hard)

8 Scap Pull-Ups

10 Ring Row*

12 Tuck-Ups

SKILL

ON A 5:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – 3 Rope Climbs + Max Cal Bike

MIN 3&4 – 10 60/45 45/30 Slam Balls + Max Cal Row

(Score is Reps)

OPTIONAL FINISHER

EMOM x 6 MINUTES

MIN 1 – :45 Max Alt. Sit-Thrus

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)