(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

NCFIT GREATEST HITS WEEK 5/6/19

Check the resources tab for more info…

WARM-UP

AMRAP x 10 MINUTES

(with Light-Moderate weight)

10/10 Single Leg KB (or DB) Deadlift

10/10 Single Arm KB (or DB) Bent Over Row

10 Strict Tuck-Ups

WORKOUT

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings (70/53)|(53/35)

3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups or 15 push ups

(Score is Time)

FINISHER

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Sit ups

(No Measure)