(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Warm-up (No Measure)

2 Rounds

:30 Machine

7/7 DB Bent over row

15 single unders

into

2 Rounds

:30 Machine

7 Kip Swings

15 Double Unders

Metcon

Metcon (Time)

For time:

15 bar muscle-ups

30/24-cal. ski erg/ BikeErg

100 double-unders

12 bar muscle-ups

30/24-cal. ski erg

100 double-unders

9 bar muscle-ups

30/24-cal. ski erg

100 double-unders

Scaling

Muscle Ups > Jumping MU > C2B > Pull ups

Accessory

Metcon (No Measure)

Core Accessory

3 Rounds

:10 Hollow Hold

20 Weighted Russian Twist

15 Weighted overhead sit ups 25/15 15/10

Rest as needed b/t rounds