(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Roxanne (with Burpees)

-Half the class is Roxanne

-Half the class is Red Light

Then Review,

Sandbag Clean

5 Sandbag Cleans light

5 Sandbag Cleans @ Workout weight

Metcon

Metcon (Time)

COMPETITOR

2 Man Team

ASSAULT BIKE

50-40-30-20-10

*10 Sandbag Cleans 150/100 (together)

RX

2 Man Team

ASSAULT BIKE

50-40-30-20-10

*10 Sandbag Cleans 100/60 (together)

FITNESS

2 Man Team

ASSAULT BIKE

25-20-15-10-5

*10 Sandbag Cleans 60/45 (together)

-P1 does all 50 cals, then P2 does all 50 cals. Then 40,40 30,30. Total cals as a team will be 300 (150 individual)

-After both partners complete 50,50 move on to 10 Sandbag Cleans (5 each)

-27 MINUTE CAP

Mobility

Metcon (No Measure)

Barbell Smash Legs

-Quads

-Abductors