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CrossFit Overton – CrossFit

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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)