(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

HERO WORKOUT

“TOMMY MAC”

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)|(75/55)

12 Burpees

12 Power Snatches (115/75)|(75/55)

12 Burpees

12 Push Jerks (115/75)|(75/55)

12 Burpees

12 Hang Squat Cleans (115/75)|(75/55)

12 Burpees

12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

(Score is Time)

Workout

***HOME VERSION***

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 – 10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

OPTIONAL FINISHER

FOR QUALITY*

50 (Weighted) Sit-Ups

50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)