(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Rope Climb and Muscle up review

*Review the Rope-Climb methods

Then,

4 Rounds

10 AIR SQUATS

10 MACHINE CALS

1 Foot lock to standing on the rope

Metcon (AMRAP – Rounds and Reps)

RX

20 MINUTE AMRAP-2 Man Team

20 synchronized Wall Balls “together”

4 Rope Climbs (2 a piece)

20 synchronized Calorie bikeerg or Row “together”

8 Bar Muscle Ups (4 a piece)

FITNESS

20 MINUTE AMRAP-2 Man Team

20 synchronized Wall Balls “together”

12 Ring Rows + 12 Knee Raises (6 a piece)

20 synchronized Calorie bikeerg or Row “together”

8 pull ups or ring rows (4 a piece)

Rope Climb- if you cannot do 3 pull ups in a row, you have no business being on the rope climbing 15ft up! Don’t let pride come before safety!