(931) 644-8890 lorencrowder15@gmail.com

Friday

CrossFit Overton – CrossFitWarm-upAnnie (Time)50-40-30-20-10 Double-unders Sit-upsWeightliftingShoulder Press (3×5 Warm Up, 4×8 @70%)Body BuildingMetcon (No Measure)3×12 Single arm Arnold press each side 3×15 DB ROW+ Kickback each side...

Thursday

CrossFit Overton – CrossFitWarm-up (No Measure)6 Minute AMRAP P1: 10 Sit Ups P2: Plank Hold * line up across the length of the floor from each other. After Sit Ups tag partnerMetconMetcon (AMRAP – Rounds and Reps)RX 20 MINUTE AMRAP 50 Box Jumps 24/20 40/28...

Wednesday

CrossFit Overton – CrossFitWarm-upWarm-up (No Measure)Partner Run 400 m passing the MB ball back and forth with a partner. Then, SOLO 5 sandbag Cleans 10 V-ups – no MB (except Competitors) 10 OH Sit-ups 100-m OH CarryMetconMetcon (Time)COMPETITOR 20 MB Weighted...

Tuesday

CrossFit Overton – CrossFitWarm-up (No Measure)2 Rounds 10 Walk outs to push up 10 DB Row (light) 10 Cal Bike or RowWarm-up (No Measure)2 Rounds 10 Walk outs to push up 10 DB Row (light) 10 Cal Bike or RowMetcon (5 Rounds for time)COMP 5 Rounds 30/21 Calorie...

Saturday

CrossFit Overton – CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...