(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

STRENGTH

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)