(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

1 Minute Push Ups

2 Minutes Sit Ups

3 minutes of Air Squats

Then

5 backsquats with bar

5 backsquats@ 50%

3 backsqauts @ 60%

1 backsquat @65%

Back Squat (5×3 @ 70% moderate load)

Metcon (Time)

3 Man Team

RX

30 Synchronized Burpees to target

(3 Working)

45 Synchronized T2B

(2 Working)

60 Hang Clean & Jerks 155/ 105

(1 Working)

FITNESS

30 Synchronized Burpees to target

(3 Working)

45 Knee Raises

(2 Working)

60 Hang Clean & Jerks 95/ 65

(1 Working)

Target: use the larger 6ft section of the pull up rig all three athletes chest touch at the same time and jump up and touch pull up bar at the same time.

Cap 10:00