(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

100M Run

4 Clean & Jerks

6 Burpees

10 Cossack Squats

* Build weight on C& J each round

Weightlifting

Squat Clean and Jerk (Build to a heavy single )

Build to a moderate-heavy single Squat Clean & Jerk* *Loading should be 20-25% heavier than workout weight

Metcon

Metcon (Time)

“CALIFORNIA LOVE”

30 Squat Clean & Jerk*

COMP

(155/105)

RX

(115/75)

*Perform 5 Burpees after every 5 reps of C&J

**Workout ends with 5 Burpees after the 30th rep

Mobility

Metcon (No Measure)

COOL DOWN

5:00 GROUP MOBILITY

Focus on Lats and T-Spine