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CrossFit Overton – CrossFit

Warm-up (No Measure)

Review the OH Squat with a PVC Pipe, then empty barbell.

First, perform a few reps of the PVC Complex. Then perform as many reps as needed until athletes are moving well.

Then, have them work up to their workout weight as:

3 x 5 reps

*In between each set, perform 4 Long Lunges.

*The last set should be at or just under their workout weight.

(10 min.) Prep for Workout

Row 250 m (steady)

10 Wall Balls

5 OH Squats (workout weight)

Row 250 m (workout pace)

Warm-up

Metcon (Time)

Competitor

5 OH Squats (185/135 lb.)

15 Wall Balls (20/14 lb.)

Row 250 m

5 rounds

RXD

5 OH Squats (155/105 lb.)

15 Wall Balls (20/14 lb.)

Row 250 m

5 rounds

Fitness

10 OH Squats

15 Wall Balls

Row 250 m

5 rounds