(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

WARM-UP

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

Review Power clean

Hang squat clean

Front squat

STRENGTH

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)