(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

6 Minute EMOM

Odd: 10/7 cal bike

Even: 10 Thrusters empty bar

Weightlifting

Thruster (Work up to a heavy 3 REP MAX )

Metcon (Time)

ASSAULT BIKE FRAN

RX

21-15-9

Thrusters 95/65

Pull Ups

Assault Bike Cals

SCALED

21-15-9

Thrusters

Jumping pull ups

Assault Bike or Bike Erg
Leave ego at the door this workout is made to go fast. Thrusters should be unbroken or completed in 2 sets on each round! Send it!!

18 MINUTE CAP