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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 7:00 CLOCK…

2 ROUNDS

:45 Bike @ Moderate Pace

10 Scap Pull-Ups

6/6 Single Arm Ring Rows

12 Banded Chest Fly

Into….

2 ROUNDS

:30 Bike @ Hard Pace

10 Slow Banded Lat Pushdowns

10 Slow Banded Face Pulls

6 Hand Release Push-Ups

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Bench Press*

*Based off of 90% of Heavy 1-Rep

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

Week 7 of 9

(Score is Weight)

WORKOUT

6 SETS

ON A 2:00 RUNNING CLOCK…

20/15 Cal Bike

Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)