(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Minute AMRAP

10 KB Swings 35/20

10 Goblet Squats 35/20

25FT Duck walk (slow get hips and ankles warmed up)

Review

Rope Climb

Power Clean

Pistols

Metcon

Metcon (AMRAP – Reps)

E2MOM for 24:00

Min 1 & 2: Max Rope Climbs

Min 3 & 4: Max Power Cleans (AHAP)

Min 5 & 6: Max Alt. Pistol Squats

Score: Total Reps on both
Power cleans are intended to be very heavy singles.

Scaling

Cleans

-Scale weight back

Rope

-Rope Wrap to pull up

-Sitting to Standing

Pistols

Single leg box step ups

Rolling

Sitting

Banded on the rig

Assisted