Announcements
Join Crossfit Overton as we host our 4th annual Community Memorial Day Murph on Saturday, May 28th, 2022.
MURPH reminds us of that sacrifice. We do a workout that isn’t particularly enjoyable, and in some small, comparatively insignificant way, we get to see for a brief second the thought process of the brave people who serve this country. We do it for what it stands for; for what THEY stand for. We do it in memory of the fallen…so that in our busy lives, enjoying the gifts given to us by living in this country, we do not forget that living in the land of freedom isn’t free.
https://competitioncorner.net/events/7256/register?embed=True
CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
EMOM x 4 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cal Row (EZ-MOD)
MIN 2 – Step-Ups
MIN 3 – 3 Inchworms + 3 Jefferson Curls
MIN 4 – Alt. Staggered Stance Good Mornings
Into…
EMOM x 4 MINS (:45 ON/ :15 OFF)
MIN 1 – Cal Row (MOD-FAST)
MIN 2 – Deadbugs
MIN 3 – Max Box Jumps w/ Step-Down
MIN 4 – Barbell RDL
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“CHRISTINE”
3 ROUNDS FOR TIME
500/400m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)
*BW DL should be considered relatively light and done unbroken.
(Score is Time)