(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

5 Burpees

10 Ring Rows

15 straight Leg sit ups

20 Jumping Jacks

Metcon

Metcon (Time)

Strength/Skill

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

FOR TIME

21-15-9

Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

Workout

A. CONDITIONING

3 SETS

60/50 Cal BikeErg

30 Burpees Over Rower

1000/850m Row

-Rest 1/2 time b/t Sets-

*If set takes you 8 minutes, rest 4 minutes.

Weightlifting

Deadlift (5-5-5-5-5 building )

Skill

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlift (275/185)

25 Wall Balls (20/14)

25′ HS Walk