CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Workout
WARM-UP
2 rounds
7 Cal ski or bikeerg
7 Scap Pull-Ups
7 Short, Controlled Kipping Swing
7 Push-ups
Into…
2 rounds
7 cal ski or bikeerg
7 Big, Dynamic Kip Swing
7 Kipping Jumping Pull-Ups or 7 Ring Rows
7 Hand Release Push-ups
SKILL
EMOM x 6 MINUTES
Practice one of the below Pulling Options…
Option 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or…
Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups
(No Measure)
WORKOUT
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
6 Hand Release Push-Ups
12 calorie ski or bikeerg
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up