(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds)

Workout

WARM-UP

FOR QUALITY

2 Rounds

1:00 Row (EZ)

8 Hollow Rocks

4 Inch Worms

(No Measure)

BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

FINISHER

3 SETS FOR QUALITY

12 Weighted Glute bridge

12 Rower Pike ups

-Rest as needed b/t Sets-

(No Measure)