(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Warm Up

2 Rounds

10 Snatches with Bar

12 UpDowns

14 Cal Machine

3 Person Team

30/24 BikeErg & Row

27 Snatches (95/65)(75/55)

30/24 BikeErg & Row

21 Snatches (135/95)(95/75)

30/24 BikeErg & Row

15 Snatches (185/125)(115/95)

30/24 BikeErg & Row

9 Snatches (225/155) (135/115)

*Both Monitors must Hit 30 Calories before moving onto Snatches

*Split work however
20 Minute Time Cap

Accessory

Metcon (No Measure)

BodyBuilding

3×10 Bench Press

3×10 Bent Over Row

3×10 Lateral Raises “each”

3×10 DB Curl “each”