CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
AMRAP x 5 MINUTES
20 Mountain Climbers
5 KB Deadlifts (Athlete Choice)*
5 Russian KB Swings
10 KB Goblet Squats
5 Russian KB Swings
5 KB Deadlifts
*KB should be light enough to perform the whole complex unbroken each round!
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
P1 2,000/1,600M Row (switch however)
P2 4,000/3,200M BikeErg (switch however)
Into
80 Deadlifts (225/185)(185/135)
100 KB Swing (70/53 |(53/35)
120 Hand Release Push-ups
Into
P1 & P2 2,000/1600M Ski (one works, one rest)
(Score is Time)
*Switch the machine however until 2,000M on rower and 4,000 on BikeErg
*one works, one rest on ski erg
KG KB: (24/16)|(16/12)
COOL DOWN
FOR RECOVERY
5:00 Slow Walk, Bike, or Row*
*Nasal Breathing Only
(No Measure)