(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Strength/Skill

ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

NCFIT BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

*25 cal BikeErg if needed

OPTIONAL FINISHER

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)