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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

12-9-6

SDHP (Use workout weight for the last set of 6.)

30-24-18

Double-unders (Use workout modification.)

Metcon

Metcon (Time)

Competitor

50 Double-unders

10 SDHP (135/95 lb.)

AMRAP 16 min.

*Finisher of 1 min. Weighted Planks

5 sets

RXD

50 Double-unders

10 SDHP (115/75 lb.)

AMRAP 16 min.

*Finisher of 1 min. Weighted Planks

5 sets

Fitness

50 Single-unders

10 SDHP

AMRAP 16 min.

*Finisher of 1 min. Planks

5 sets
Competitor: These athletes will likely perform their DU in 1-2 sets throughout the entire workout. Shoot to perform around 12-14 rounds.

Rx’d & Fitness: These athletes will likely perform their Jump-Rope reps in 1-3 sets throughout the workout. As they go on, they will likely need to break up the 50. Aim for these athletes to perform 10-12 rounds.