(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Warm Up

3 Rounds

1:00 Machine

5 Sandbag Deadlifts

*switch machines each round

Review

Sandbag Clean

WORKOUT

“Dropped a bomb on me”

3 Man Team

4 Rounds

20/15 Calorie Assault Bike

20/15 Calorie Row

20/15 Calorie BikeErg

21 Sandbag Cleans (150/100)(100/60)

*each person hits each machine every round before moving on to the sandbag cleans as a unit

*scale-15/10 on machines

ACCESSORY

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-