(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Strength/Skill

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

Workout

AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups