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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – 200M Bike @ MOD PACE

MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs

MIN 3 – 12 KB Deadlifts + Max Bootstraps

MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold

Strength

Bench Press

Work up to a heavy single

Then

1×2 @90%

1×3 @80%

(No Measure)

WORKOUT

FOR TIME

1200M BikeErg

Immediately Into…

10-20-30-40-50

Russian KB Swings (53/35)|(35/26)

Double Unders*

Immediately Into…

1200M BikeErg

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)