(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3:00 Bike

Then

2 Rounds

15 JumpingJacks

10 Lunge with Twist

10 Jumping Squats

5 PVC press + 5 Pass throughs

Then

Review

Clean & Jerk

Weightlifting

Clean and Jerk (15:00 to build a 1 Rep Max )

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

FOR TIME

12 Squat Clean (155/105)

75 Double Unders

15 Toe to Bar

9 Squat Clean (185/135)

75 Double Unders

15 Toe to Bar

6 Squat Clean (225/155)

75 Double Unders

15 Toe to Bar

3 Squat Clean (255/175)

75 Double Unders

15 Toe to Bar