(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

4 Sets (10:00 CAP)

200m Run

10/10 KB RDL

7/7 KB Russian Swing

10 Step-Ups*

7 V-Ups

*Sets 3/4 switch to Box Jumps

STRENGTH

Deadlift

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

BE SMART!

NCCOMPETE WORKOUT

AMRAP x 10 MINUTES

15-12-9

Deadlift (315/205)|(205/145)

Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)