(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

:30 Wall Sit

20 Double Unders

10 Burpees


Metcon (Time)


100 double unders

800m barbell carry (95/65)

100 burpees


200 Singles

800M Barbell carry

50 Burpess + 50 Push Ups
100 Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

800m Barbell Carry (95/65)- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

100 Burpees- to signify him conquering death by rising again.

“He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5