(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds (10 reps @ each)

Air Squats

Sit Ups

Jumping Lunges

Push Ups

Metcon (3 Rounds for reps)

COMP/RX

5 min AMRAP:

10 Front Squats (95/65)

10 Bar Facing Burpees

3 min Rest

4 min AMRAP:

8 Front Squats (95/65)

8 Bar Facing Burpees

2 min Rest

3 min AMRAP:

6 Front Squats (95/65)

6 Bar Facing Burpees

FITNESS

75/55

* each AMRAP will be scored separately keep up with the number of reps completed in each!

Rounds (each amrap)

COMP GOAL 7-9

RX GOAL 5-7

FITNESS 3-5

Metcon (No Measure)

Optional AEROBIC

Bikeerg 5x500M

OR

ROW 5x250M

Rest 1:00, :45, :30, :15 between rounds (descending every round) hold pace