(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Snatch

3 x 5 reps

*Increase load each set. Last set should be at their first working weight.

(10 min.) Prep for Workout

30 sec. on/30 sec. off

Single-unders

Jumping Pull-ups

Power Snatches (workout load)

Double-unders (workout modification)

Pull-ups (workout modification)

Metcon (Time)

COMPETITOR

20 Double-unders

10 Hang Power Snatches (135/95 lb.)

AMRAP 5 min.

Rest 1 min.

15 Pull-ups

20 Hang Power Snatches (95/65 lb.)

3 rounds

RXD

20 Double-unders

10 Hang Power Snatches (115/75 lb.)

AMRAP 5 min.

Rest 1 min.

15 Pull-ups

20 Hang Power Snatches (75/55 lb.)

3 rounds

FITNESS

30 Fast Feet

10 Hang Power Snatches

AMRAP 5 min.

Rest 1 min.

10 Ring Rows

15 Hang Power Snatches

3 rounds

POST

Metcon (Time)

EXTRA CREDIT

3 Rounds

1000m/800m Row

Rest 2:00