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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

3 ROUNDS

:30 Bike

5/5 Ring Row

3/3 DB or KB Windmill

5/5 SA DB or KB Front Rack Lunge*

*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)

WORKOUT

EMOM x 28 MINUTES

MIN 1 – :50 Max Rope Climbs

MIN 2 – 15/12 Cal Bike

MIN 3 – 4/4 Overhead SA Lunge (L/R) (Athlete Choice)

MIN 4 – :50 Max Sit-Ups

(Score is Total Reps Rope Climb)

FINISHER

“TABATA”

8 SETS (:20 ON/:10 OFF)

Russian Twist*

*Weighted Optional

(Score is Reps)