(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 ROUNDS (8:00 CAP)

20 single unders

10 SB Deadlifts

10 Scap Push-Ups

:30 Assault Bike

WORKOUT

5 SETS FOR TIME

50 Double Unders

15 Hand Release Push-Ups

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

15/12 Cal Assault Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG SB: (15/10)|(10/5)

FINISHER

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

(No Measure)