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CrossFit Overton – CrossFit

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Metcon (Weight)

Workout

WARM-UP

2 Sets

5 Inch worms + Downward Dog

10 Deadlifts

10 High Pulls

10 Elbow Punches

Into…

2 Sets

5 Broad Jumps

5 Dynamic Push-Ups *

5 Muscle Cleans

5 Strict Press

*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.

STRENGTH

ON A 16:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean + Push Jerk

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)|(70/47.5)