CrossFit Overton – CrossFit
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)