(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS

:30 Bike (EZ-Mod)

15 Jumping Jacks

10 Scap Pull-Ups

2 ROUNDS

:30 Bike (Mod-Hard)

5/5 SA Ring Row*

5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round

SKILL

ON A 6:00 RUNNING CLOCK…

Practice J-Technique for Rope Climbs

(No Measure)

WORKOUT

FOR TIME*

100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-Strict Pull-Ups instead of Rope Climb or 5 Ring Rows

(Score is Time)

OPTIONAL FINISHER

“TABATA”

8 SETS (:20 on/:10 off)

Crossbody Mountain Climbers

(No Measure)