(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

10 Calorie BikeErg

8 Kip swings

6 Power cleans

•increase power clean weight each round

Weightlifting

Power Clean (EMOMx6 (4 reps @ 60%))

Metcon

Metcon (Time)

2 Man Team ( you go, I go)

10 Rounds (5 Rounds Each)

15 Calorie Standing Bikeerg

10 Toe 2 Bar

5 Sandbag cleans (150/100) (100/60)

Time Cap: 20:00

•Partner 1 Goes all the way through the 15,10,5 •while partner 2 rest then switch

Scaled

Sitting bike erg

Knee raises