(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

NCFIT CLASSIC WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

(Score is Time)

SCALING

Power Snatch > DOUBLE DB Snatch or KB swings

Bar Muscle Ups > Pull Ups or Double the push ups 22-18-14-10 make it hard