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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS (10:00 CAP)

8 PVC Pass Through + Lunge

8 Push-Up to Pike

8 Cat Cows

Into..

2 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

STRENGTH

3×5-7

Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

KG DB: (22.5/15)|(15/10)