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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

1 ROUND

10 Alt. Samson Stretch

20 Deficit Calf Raises (On Plate)

10 Bootstrappers

Into…

2 ROUNDS

10 Plate Front Squats

10 Burpees

10 Alt. Cossack Squat

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“OPEN 18.2”

FOR TIME

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)|(35/20)

DB Facing Burpees

(Score is Time)

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

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)