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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex:

2 Power Cleans

+

1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

HERO WORKOUT

“THE CHIEF”

PARTNER WORKOUT

IN TEAMS OF 2…

5 SETS*

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…

(Score is Rounds + Reps for Each Set)

*Start the AMRAP over for each set

KG BB: (60/42.5)|(42.5/30)