(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

WARM UP

Conditioning (pick one)

4x400M Run/ Rest 1:00 B/T efforts

4x500M Row/ Rest 1:00 B/T

4x1000M BikeErg/ rest 1:00 B/T

4×20 Calorie Ass Bike/ rest 1:00 B/T

4×50 High knees/ Rest 1:00 B/T

WORKOUT

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

HOME WORKOUT

***HOME VERSION***

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

CORE

4 Rounds

:30 Hollow Flutters

:30 Russian Twist

Rest as needed between efforts