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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS (8:00 CAP… Get as far as you can)

200m Run

10 Up-Downs

8 Deadbugs

8 Push-Up to Pike

10 Barbell RDL

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep “Library” Deadlift*

*All lifts must be “library” quiet.

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press