(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Minute Bike

Then

2 Rounds

10 Step Back Lunges

10 Air Squats

10 Leg Kickbacks “each

5 Burpees

Then review

Front Squat

Warm up to your 70%.

Weightlifting

Front Squat (3×3)

3@70%

3@80%

3+@90%

3+ means athlete performs max reps at that weight with the goal of at at least 3 reps

Metcon

Metcon (Time)

NCFIT BENCHMARK WORKOUT

“POINT BREAK”

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Lateral Burpees