(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

5 Tight Kip Swings + 5 Big Kip Swings

10 Wall Squats

100M Run

Then

Review Thruster

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
95/65

25:00 Time Cap

NC Compete (Competitor’s Program Extra Volume)

Metcon (AMRAP – Reps)

STRENGTH / SKILL

AMRAP x 7 MINUTES

7 Power Snatch (115/75)

14 Burpees Over Bar

-Rest 2:00-

AMRAP x 5 MINUTES

5 Power Snatch (135/95)

10 Burpees Over Bar

Score: Total Reps