(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-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 partner

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

20 MINUTE AMRAP

50 Box Jumps 24/20

40/28 Calorie Row

30 Pistols

20 Burpees

10 Bar Muscle Ups

FITNESS

20 MINUTE AMRAP

50 Step Ups 24/20

40/28 Calorie Row

30 Air Squats

20 Burpees

10 PULL UPS

POST

Metcon (Distance)

Extra Credit

3 Rounds (BIKEERG)

1:00 Sitting 4

:30 Standing 10

1:00 Sitting 4

Rest 1:00

Score= Meters