(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Monday (Time)

Workout

WARM-UP

AMRAP x 3 MINUTES

10 Push-Ups

10 Kip swings

10 KB Deadlifts

10 Walking Lunges

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

WORKOUT

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 American KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

FINISHER

ON A 4:00 RUNNING CLOCK…

Max Cal Bike or Row

(Score is Reps)

No