CrossFit Overton – CrossFit
Metcon (AMRAP – Reps)
Workout
WARM-UP
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod-Hard Pace
MIN 2 – 8 Push-Up to Pike + Max Plank Hold
MIN 3 – :45 Fast Up-Downs
MIN 4 – 16 Hollow Rocks + Max Hollow Hold
Workout
EMOM x 20 MINUTES
MIN 1 — 500/400M 400/300M
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
POST WORKOUT STRENGTH
10-10-10
Bench Press
*Start Moderate, build to Heavy
(Score is Weight)