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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

30 Single Unders*

12 Reverse Lunges

10 Scap Pull-Ups

6 Kip Swings

*Switch to Double Unders at halfway

SKILL

EMOM x 10 MINUTES

Min 1 – :40 Pistol Squat Practice*

Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options…

Narrow Stance Air Squats

Lateral Box Step-Ups

Pistol Box Squat

**Bar Muscle-Up Options…

Hips to Bar Kip Drill

Jumping BMU (Focus on Transition)

1 Kip Swing + 1 Hip to Bar + 1 BMU

(No Measure)

WORKOUT

5 ROUNDS FOR TIME

7 Bar Muscle-Ups

30 Air Squats*

49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Chest to Bar Pull-Up