(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (3 Rounds for time)

Strength/Skill

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

(No Measure)

Workout

3 SETS

30 Single Arm DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows

1600M Row or 3200M Bikeerg

Scaled machine 800M/1600M

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)