CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
2-3 ROUNDS
10 Toe Touch Jumping Jacks
10 Scap Pull-Ups
10 Jumping Squats
10 OH Press
STRENGTH
3-3-3-3*
Thruster
*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups
(Score is Time)
KG BB: (42.5/30)|(30/20)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Back
(No Measure)