(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS

10 Wall Ball Deadlifts

10 Wall Ball Front Squats

10 Wall Ball Strict Press

BENCHMARK WORKOUT

“New Years Ball DROP”

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

COOL DOWN

FOR RECOVERY

2:00 EZ Bike

2:00 Foam Roll

(No Measure)