(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

EVERY 3:00 FOR 3 SETS

400M BikeErg

10 Up-Down + Box Step-Up (24/20)

50 Single Unders or 30 Double Unders

(Rest Remaining)

-1:00 Flow Stretching b/t Sets-

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK…

Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*

WORKOUT

FOR TIME

10-20-30-40-50

Box Jumps or Step ups (24/20)

Sit-Ups

Scale – cut sit ups in half

(Score is Time)

FINISHER

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)