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CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

Box Squats

1x 9 @30-35% of Back Squat 1RM

1x 7 @40-45% 1RM

1x 5 @50-55% 1RM

2x 3 @60-65% 1RM

2x 3 @70-75% 1RM

REST 1-2mins between Sets

Part 2

4 ROUNDS

10 Overhead Squats @45-55% 1RM [Can Sub with Front Squats for a Mobility issues or preference, Use the FS percentage if you do so]

15 Russian KB Swings 70/53 53/35

400m Run or 800M BikeErg