(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WORKOUT

AMRAP x 20 MINUTES

90 Double Unders

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

Modifications

Double Unders > Single Unders

Knee 2 Elbows > Sit ups

Slam balls > wall ball slam

Box jump > elevated surface jump

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

Workout

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

OPTIONAL FINISHER

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)