(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

:60 Goblet Squat Hold

Run 200m

10 KB Snatch

Metcon (AMRAP – Reps)

RX

Every 5:00 for 15:00

Row 750/600m or Bikeerg 1500/1200m

30 KB Snatch 53/35lbs

Max Box Jumps 30/24 in remaining time

FITNESS

Every 5:00 for 15:00

Row 500/400m or Bikeerg 1000/800m

30 KB Snatch

Max Box Jumps in remaining time

(Score is total Box Jump Overs)

POST

Metcon (Weight)

Seated DB Strict Press

3×10

1 Set for Max Reps

Calf Raises

3×20