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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 6 MINUTES

30 Single Unders*

5 Hip to Above the Knee Deadlift

5 Hip to Below Knee Deadlift

5 Full Deadlifts

:30 Bike

*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.

STRENGTH

Deadlift

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

25 Double Unders

5 Sumo Deadlifts (275/185)|(185/135)

25 Double Unders

20/15 Cal Bike

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)