(931) 644-8890 lorencrowder15@gmail.com

Announcements

LABOR DAY HOURS: 5-7AM OPENGYM WILL BE THE ONLY CLASS TIME!

CrossFit Overton – CrossFit

Warm-up (No Measure)

200M Run

Then,

2 Rounds

:30 Single/ Double unders

10/10 Single leg RDL

8/8 Single Arm Front rack lunges

Metcon

Metcon (Time)

Workout

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

OPTIONAL FINISHER

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

Workout

A. CONDITIONING

1. 4 SETS

600m Run

200m EZ Jog

400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.

2. 3 ROUNDS FOR TIME

40 Unbroken Wall Ball (20/14)

40 Cal Row

Metcon (Time)

STRENGTH / SKILL

3 ROUNDS FOR TIME

25′ SA DB OH Lunge (R) (50/35)

25′ SA DB OH Lunge (L)

25′ HS Walk

15 HSPU