(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

1:30 Bike (:45 easy/:45 hard)

5/5 SA DB DEADLIFT

5/5 SA DB PRESS

5 Jumping Squats

Metcon

Metcon (AMRAP – Reps)

Workout

EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*

MIN 2 – 12/10 Cal Bike

MIN 3 – Max “Unbroken” Wall Balls (20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

100-80-60-40-20

Double Unders

*RX+50ft/ RX 25FT HS WALK After each set