(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Reps)

RECOVERY DAY

15 Minutes on a Machine

-Pick one machine for 15 minutes and try to hit the calories posted below!

BIKEERG (225/190)(190/160)

ROW (270/230)(230/195)

SKI (225/190)(190/160)

Assault Bike (190/160)(160/135)

Airrunner (180/150)(150/130)

BODYBUILDING (Upper Body)

Dumbbell Strict Press 3x 8-12 Reps

Dumbbell Bent Over Row 3x 8-12 Reps

Push ups 3x 16-20 Reps

10 Minutes of ROM

-use this time to stretch