(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Know your limit

(Know your limit, safety first)

NCFIT CLASSIC WORKOUT

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m row or 800m bikeerg

*Last seen 6/4/2019

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)