(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

GENERAL WARM-UP (7:00)

5:00 on any monostructural machine (moderate!)

INTO…

1 set

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

BENCHMARK WORKOUT

“ISABEL”

FOR TIME

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

(Score is Time)