(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

2 Sets

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

2 Sets

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

STRENGTH

3-3-3-3

Shoulder to Overhead*

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

WORKOUT

FOR TIME

30 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)|(115/75)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)