(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Prep for Workout in Partners

5 MB Front Squats + 1 Wall Ball (partner catches and performs)

4 MB Front Squats + 2 Wall Balls (partner catches, throws back, then on second catch performs their Front Squats)

3 MB Front Squats + 3 Wall Balls (Same as above, just three reps this time.)

2 MB Front Squats + 4 Wall Balls

10 Box Step-ups, each (share box)

5 Box Jumps

Then, on their own, perform:

10 Wall Balls

10 Box Jumps

*At workout speed.

Metcon (Time)

COMPETITOR

40-30-20

Wall Balls (20/14 lb.)

Box Jumps (30/24 in.)

*Gymnastics Complex

RXD

40-30-20

Wall Balls (20/14 lb.)

Box Jumps (24/20 in.)

*Gymnastics Complex

FITNESS

30-20-10-5

Wall Balls

Step-ups

Metcon (AMRAP – Reps)

Windshield wipers (2-3x 20 reps)

Beginner version: lying windshield wipers

Advanced version: hanging windshield wipers