(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

PRE:

Warm-up (No Measure)

3 Rounds

5-Cal. Row

5 Toes-to-Bars

5 Wall Balls

5 Cleans

1 Muscle-up, or 5 Jumping C2B Pull-ups,

Add weight until workout weight is achieved.

Metcon

Metcon (AMRAP – Reps)

CROSSFIT OPEN 14.4

COMPETITOR

60-Cal. Row

50 Toes-to-Bars

40 Wall Balls (20/14 lb.)

30 Cleans (135/95 lb.)

20 Muscle-ups

AMRAP 14 min.

RXD

60-Cal. Row

50 Toes-to-Bars

40 Wall Balls (20/14 lb.)

30 Cleans (135/95 lb.)

20 Muscle-ups

AMRAP 14 min.

FITNESS

50-Cal. Row

40 Sit-ups

30 Wall Balls

20 Cleans

10 Jumping Chest-to-Bar Pull-ups

AMRAP 14 min.

POST

Metcon (Weight)

WEAKNESS

5×20 Alternating Bicep Curls

5×10 Push Ups

Super Set