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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

On a 6:00 Running Clock…

20 Alt Groiners

18 Alt Plank Shoulder Taps

16 Alt Cossack Squats

14 Air Squats

12 Hollow Rocks

10 Jumping Squats

Bike in Remaining Time…

STRENGTH

5×3

Back Squat*

*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)

WORKOUT

FOR TIME*

20-15-10-15-20

Hang Power Clean (95/65)|(65/45)

Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

KG BB: (42.5/30)|(30/20)