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CrossFit Overton – CrossFit

Warm-up (No Measure)

2:00 Bike @ Moderate pace

2 Rounds

6 Up Downs

6 PVC Pass Throughs

6 PVC Overhead Squats

Review

Burgener Warm Up

Warm-up (No Measure)

2:00 Bike @ Moderate pace

2 Rounds

6 Up Downs

6 PVC Pass Throughs

6 PVC Overhead Squats

Review

Burgener Warm Up

Weightlifting

Metcon (Weight)

on a 15:00 running clock

*Build to a heavy set of the complex

1 power snatch + 1 squat snatch + 1 overhead squat

(3 power snatch if mobility is bad)

Metcon

Metcon (AMRAP – Reps)

Workout

DOUBLE EMOM

EMOM x 4 MINUTES

5 Burpees then Max Reps of power Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)