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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 Rounds

30 Mountain Climbers

7 Ring Rows

7/7 SA DB Strict Press with Pause*

:30 Hollow Hold

STRENGTH

8-8-8*

Push Press

*Build to a Moderate-Heavy weight.

(Score is Weight)

WORKOUT

7 SETS

9 Pull-Ups

12 DB Push Press (50/35)|(35/20)

15/12 Cal Row, Bike, or Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine for all sets or rotate.

(Score is Total Time)