(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm Up

-Mirror each other through the full warm up

AMRAPx 10

400M Run together

10 Air Squats

10 KB Swings (light)

5/5 KB push press (light

5 Burpees

Then Review

-Power Clean

Metcon (5 Rounds for reps)

Workout

HERO WORKOUT

“THE CHIEF”

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Score Each Round

NC Compete (Competitor’s Program Extra Volume)

Handstand Push-ups (50 STRICT HSPU)

FOR TIME

Weightlifting

Metcon (Weight)

On a 10:00 Running Clock

-Build To A Heavy Max

-Complete Unbroken

2 Power Cleans + 2 Push Press + 2 Front Squats