(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

D

Metcon (Time)

Workout

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

WORKOUT

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Modification

HSPU > barbell/SB STRICT PRESS

BIKE> Row/200-300M Run

Deadlift> DB/KB/Cinder blocks

***HOME VERSION***

AMRAP x 14 MINUTES

400m Run

20 Backpack Thrusters

10 Burpees Over Backpack

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)