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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS

200m Run

8 Barbell Front Squat

8 Barbell Push Press (w/ :01 Pause in the Dip)*

8 Up-Down Over Bar

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.

**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“PUNCH OUT”

FOR TIME

800m Run or (100/80)(80/60) Calorie Assault Bike

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)