(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

then,

2 Rounds

20 AlT Lunges

10 PVC Goodmornings

10 ALT Cossack Squats

then,

2 sets

3 Pause back squats + 5 Backsquats

*spend at least :3 at the bottom of the pause back squats

Weightlifting

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Goal is intentional building toward Moderate-Heavy single…no missed reps.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

*know how to bail out!

Metcon

Metcon (Time)

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat comp(35/25)|RX(25/20)

30 Up-Downs

-Time Cap 12:00-