CrossFit Overton – CrossFit
Warm-up (No Measure)
2 Rounds
:30 Machine
7/7 DB Bent over row
15 single unders
into
2 Rounds
:30 Machine
7 Kip Swings
15 Double Unders
Metcon
Metcon (Time)
For time:
15 bar muscle-ups
30/24-cal. ski erg/ BikeErg
100 double-unders
12 bar muscle-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups
30/24-cal. ski erg
100 double-unders
Scaling
Muscle Ups > Jumping MU > C2B > Pull ups
Accessory
Metcon (No Measure)
Core Accessory
3 Rounds
:10 Hollow Hold
20 Weighted Russian Twist
15 Weighted overhead sit ups 25/15 15/10
Rest as needed b/t rounds