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CrossFit Overton – CrossFit

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Metcon (Weight)

Part 1

Snatch 1-1-1-1-1-1-1

*Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. Only increase the load if your technique is consistent.

Part 2

60 toes-to-bars for time

*perform 12 burpees at the start of each minute


This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

50 hanging knee raises for time

*perform 5 burpees at the start of each minute