(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

Review Hang Power Snatch

Dip, Shrug, Redip, Stand

Then,

2 Rounds

20 Calorie Machine

15 Kip Swings

10 Hang Power Snatch (Bar or PVC)

SKILL

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on Bar Muscle UPS or Jumping MU

(No Measure)

WORKOUT

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Bar)

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

(No Measure)