(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

ON A 5:00 RUNNING CLOCK…

3 Minute Machine

10 Air Squats

10 Lunges

Max Push-Up to Pike in Remaining Time…

WORKOUT

2 SETS

AMRAP x 8 MINUTES

10 Ring or Bar Dips (Strict Optional)

15 Wall Balls (20/14)|(14/10)

20 Med-Ball Walking Lunges*

-Rest 1:00 b/t Sets-

*Med-Ball held in Bear Hug.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

FINISHER

FOR TIME

50 Russian Twists*

25 Med-Ball Weighted Sit-Ups or Reverse Crunches

50 Russian Twists*

*Weighted Optional.

(Score is Time)