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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

EMOM x 10 MINUTES

MIN 1 – :45 Cal Row

MIN 2 – :45 Double-Push-up Inch Worm

MIN 3 – 12 Squat Jumps*

MIN 4 – 6 V-ups + 6 Hollow Rocks

MIN 5 – 12 Step-ups*

*In the second round, switch Squat Jumps for Tuck Jumps and switch Step-ups for Box Jumps.

WORKOUT

4 SETS

AMRAP x 5 MINUTES

15/12 Cal Row

15 DB Floor Press (50/35)|(35/20)

15 Box Jumps (24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off each Set.

(Score is Total Rounds + Reps)

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

FINISHER

FOR TIME

2-4-6-8-10-8-6-4-2

V-Ups or Tuck-Ups

Hollow Rocks

(Score is Time)