(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

AMRAP x 3 MINUTES

Max Distance Row/Run or Bike

then

10 empty barbell Push press

STRENGTH

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

WORKOUT

FOR TIME

50/40 Cal Bike

50 Up-Downs

(Score is Time)

PARTNER FINISHER

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

(Score is Time)