(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

FOR QUALITY @ MODERATE EFFORT

TEACH DEADLIFT

TEACH KIP SWING + Knee Raise

2 Rounds

500m Row or 1000M Bike

5 KIP SWINGS WITH KNEE RASIE

5 PVC Good Mornings

5 PVC DEADLIFTS

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

WORKOUT

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)