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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS (Get as far as you can…)

100m Row

10/10 Leg Swings

10 Ankle Roll Outs

50’ High Knees

50’ Butt Kicker

Into…

2 ROUNDS

200m Row

12 Up-Downs

8/8 DB Sumo Deadlift

8/8 DB Hang Upright Row

8/8 Strict Press

WORKOUT

4 ROUNDS FOR TIME

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

15 Burpees Over DB

400m Row

(Score is Time)

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

FINISHER

FOR TIME

100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)