(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Recovery Day

SUPERSET

3×20 Alt DB Hammer Curls “10 each arm”

3×30 Banded Curls “both hands, keep tension through the full ROM”

SUPERSET

3×10 High Box Jump 30/24

3×20 DBL KB Front Rack Lunge

35/26

Warm-up (No Measure)

Recovery Day

SUPERSET

3×20 Alt DB Hammer Curls “10 each arm”

3×30 Banded Curls “both hands, keep tension through the full ROM”

SUPERSET

3×10 High Box Jump 30/24

3×20 DBL KB Front Rack Lunge

35/26

Metcon

Metcon (AMRAP – Reps)

Team of 2

RX

Every 5:00 for 20:00

600/500M Row

1200/1000M BikeErg

*Remaining Time max Synchronized Burpees

FITNESS

Every 5:00 for 20:00

400/300M Row

1000/800M BikeErg

*Remaining Time max Synchronized Burpees

Score: Max Synchronized Burpees completed