(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Reps)

Workout

EXTENDED WARM-UP

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

***HOME WORKOUT (check email for more details)***

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set)