(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

In partners:

1-6 (I go, you go until both have done 6 reps of each movement)

MB Front Squats (workout weight)

Box Jumps (Start with Step-ups or lower box if you’d like.)

MB Squat + Throw to partner

Box Jumps

Wall Balls (Stand next to each other to make the transition quicker.)

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

Dissected Kelly

Row 200/Bike 400M

15 Wall Balls (20/14 lb.)

15 Box Jumps (24/20 in.)

Row 200/Bike 400M

15 Box Jumps

15 Wall Balls (20/14 lb.)

AMRAP 20 min.

RXD

Dissected Kelly

Row 200/Bike 400M

15 Wall Balls (20/14 lb.)

15 Box Jumps (24/20 in.)

Row 200/Bike 400M

15 Box Jumps

15 Wall Balls (20/14 lb.)

AMRAP 20 min.

FITNESS

Dissected Kelly

Row 200/Bike 400M

15 Wall Balls

15 Step-ups

Row 200/Bike 400M

15 Step-ups

15 Wall Balls

AMRAP 20 min.