(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Buy in

15/12 Cal Bike(Easy Effort)

3 Rounds

10 DB Bent Over Rows

50 FT Walking Lunge

50 FT Bear Crawl

10 Press Throughs

Buy Out

15/12 Cal Bike (Hard Effort)

Metcon

Metcon (AMRAP – Rounds and Reps)

Strength/Skill

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – sitting transition

Intermediate – Box or band muscle ups

Advanced – Mult. Reps bar

Workout

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Bar Muscle-Ups

NC Compete (Competitor’s Program Extra Volume)

Deadlift (5 Deadlifts (AHAP))

5 Sets For Quality

5 Deadlifts (AHAP)

Max Distance Handstand Walk

-Rest as Needed

Metcon (4 Rounds for time)

4 Rounds

400M RUN

Rest 4:00 B/T Rounds

-Score Each Round