(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

:30 InchWorm

:30 Cossack Squats

Then

5 Min AMRAP

:30 Air squat Hold

20 Plank Punches

10 Push Ups

Weightlifting

Front Squat (3-3-3-3-3)

*Build to 3RM Front Squat

Metcon

Metcon (AMRAP – Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

NC Compete (Competitor’s Program Extra Volume)

Metcon (No Measure)

STRENGTH / SKILL

NOT FOR TIME

5 SETS

25′ SA DB OH Lunge (50/35)

*L for 25′ + R for 25′ = 1 Set