(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Friday (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 ROUNDS

10 Box Step-Ups

10 Plate Deadlifts

10 Plate Presses

10 Slow Deadbugs

Into…

2 ROUNDS

6 Box Jumps

8 Plate G2OH

:30 Hollow Body Flutter Kicks

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)|(25/10)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY

1:00 Alt. Knee Drop Rotations

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Downward Dog to Cobra

(No Measure)