(931) 644-8890 lorencrowder15@gmail.com

Friday

CrossFit Overton – CrossFitMetcon (Time)Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight Workout...

Thursday (Recovery Day)

CrossFit Overton – CrossFitMetcon (Time)”Build That Wall” 4 Rounds 3 Man Team 15/12 Cal BikeErg 15/12 Cal Row 15/12 Cal Assault Bike 45 Burpee Get Overs (48/ 34) *every person in the group must hit 15/12 calories on each machine (3 people working)...

Wednesday

CrossFit Overton – CrossFitFront Squat (Build to 1RM Front Squat)MetconMetcon (Time)Workout NCFIT BENCHMARK WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -8:00 Hard...

Tuesday

CrossFit Overton – CrossFitMetcon (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...

Monday

CrossFit Overton – CrossFitPush Press (Build to a 1 Rep Max)MetconMetcon (Time)Workout NCFIT BENCHMARK WORKOUT “PUSH. PULL.” FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row or BikeErg After Every Set -15:00 Hard Cap- OPTIONAL COOL...