(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Alternate between;

30 sec. Jump Rope

30 sec. Paddling Drill

3-4 rounds

*Go back and forth between the two movements in partners.

Then

In partners “you go I go

5 Air Squats

5 Thrusters with Bar

5 air Squats

2 Rounds

Metcon (Time)

RXD

In partners:

150 Double-unders

100 MB Sit-up Throws

75 Thrusters (95/65 lb.)

Run 200 m together with MB (20/14 lb.)

100 Double-unders

75 MB Sit-up Throws

50 Thrusters

Run 200 m together with MB (20/14 lb.)

75 Double-unders

50 MB Sit-up Throws

25 Thrusters

Run 200 m together with MB (20/14 lb.)

FITNESS

In partners:

150 Single-unders

75 MB Sit-up Throws

75 Thrusters

Run 200 m together with MB

100 Fast Feet

50 MB Sit-up Throws

50 Thrusters

Run 200 m together with MB

75 Fast Feet

25 MB Sit-up Throws

25 Thrusters

Run 200 m together with MB (20/14 lb.)