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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

STRENGTH

3 SETS FOR QUALITY

12 Alt. DB Gorilla Row (Athlete Choice)

12 DB Floor Press

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 500M Row or 1000M BikeErg

(Score is Time)

DB KG: (22.5/15)|(15/10)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Upper/Middle Back

(No Measure)