(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 ROUNDS

:30 Run, Bike, or Row

:30 Jump Rope

10 PVC Pass Thrus

10 Alt. Elbow Punches w/ BB

5 Strict Press w/ BB

5 Push Press or Push Jerk w/ BB

10 Kang Squats w/ BB

BASELINE WORKOUT

“NCMETCON BASELINE III”

I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

KG BB:(60/45)|(45/30)