(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

demo

CLEAN & JERK

THEN

2 ROUNDS

10 WALK OUTS w PUSH UP

10 CAL ROW

5 CLEAN & JERKS @ 30% OR LIGHT

Weightlifting

Clean and Jerk (1 Rep Max)

Metcon

Metcon (Time)

COMP

4 ROUNDS

7 BURPEES

10 SANDBAG CLEANS 150/100

100FT HANDSTAND WALK

RX

4 ROUNDS

7 BURPEES

10 SANDBAG CLEANS 100/60

50FT HANDSTAND WALK

FITNESS

4 ROUNDS

7 BURPEES

10 SANDBAG CLEANS 60/45

100FT BEARCRAWL (HIPS ABOVE SHOULDERS)

17 Min CAP