(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

WARM UP

AMRAP 4 MINUTES

4 Alt Lunges

4 Burpees

4 Broad Jumps

Barbell WARM UP

2 Sets

5 Snatch Grip Deadlift

5 Snatch Hang+ Highpull

5 Hang Muscle Snatch

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Power Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Power Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

Modifications

*Overhead > Front Squat

*Pull up > Barbell Row

(Score is Rounds + Reps)

***HOME WORKOUT

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

CORE

3 ROUNDS

1:00 Plank Hold

30 Scissor Kicks