(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

EMOM x 8

1. :50 Assault Bike 50%,60%, 70%,80%

2. 10 (:2 second Tempo) Air Squats

Then Partner up for Backsquats

3×5 Warm Up

3×3 Light to moderate

3×1 70-80%

-Practice on how to bail out
-Increase effort on assault bike each round

Weightlifting

Back Squat (1-1-1-1-1)

90-100%

Metcon

Metcon (Time)

Workout

FOR TIME

30-20-10

Kettlebell Swing

COMP (53/35)

RX (35/26)

Burpee