(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2:00 Bike

Into…

2 ROUNDS

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH PresS

SKILL

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

WORKOUT

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

Slam Balls (60/45)(45/30)

(Score is Rounds + Reps)