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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS (7:00 CAP)

1:00 Row

8 Bootstrappers

8 Deadbugs

8 Up-Downs

8/8 DB Arnold Press

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“PUSH. PULL.”

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155/105)|(115/75)

*15/12 Cal Row After Every Set

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)