(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Warm Up

3 Rounds

12 Air Squats

10 Calorie Machine (Rotate)

8 Push Ups

STRENGTH – Upper Body Accessory

For Quality

3×8 DB Rows (Each Arm)

3×10 Inverted Rows

3×6 Single Arm Ring Row (Each Arm)

3×8 Barbell Reverse Curls

3×12 DB Hammer Curls

WORKOUT

ACID BATH

For Time.

500m SkiErg

500m Row Erg

1000m BikeErg

*sprint workout. Don’t let up

*8 Minute Time Cap