(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Strength/Skill

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

AMRAP x 12 MINUTES

8 C2B PUll UPS

12/9 Calorie Assault Bike

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR RECOVERY

4:00 Minutes of Upper Body Mobility