(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS

10 PVC Pass Thrus

10 PVC Sotts Press in Power Position

10 Scap Push-Ups

10 Scap Pull-Ups

Into…

2 SETS

5 BTN Strict Press w/ Empty Bar

10 Tight Kip Swings

10 Alt Snatch Grip Overhead Lunges

SKILL

ON A 6:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

(No Measure)

BENCHMARK WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

Extra

2 Rounds

1500M BikeErg or 750M Row

Rest :60 between rounds