(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

STRENGTH

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

TEAM WORKOUT

5 Rounds (2 Man Team)

400M Run Together

24 Deadlifts (155/105)(105/75)

18 Hang Power Cleans

12 Push Jerks

*35 Minute Cap

*Split Reps Evenly

*can use DB/Slamball/ Wallball

SOLO WORKOUT

5 ROUNDS FOR TIME

400M Run

12 Deadlifts (155/105)|(105/75)

9 Hang Power Cleans

6 Push Jerks

*25 Minute Cap

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)