CrossFit Overton – CrossFit
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