(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 Rounds

2:00 Machine

8 Box step Ups

6 Kip Swings

WORKOUT

FOR TIME

20 Toes to Bar or Knee Raises

2000/1600M BikeErg

20 Toes to Bar

40 SA DB Box Step-UPs (50/35)|(35/20)|(24/20)

20 Toes to Bar

1000/800m Row

20 Toes to Bar

(Score is Time)

KG DB: (22.5/15)|(15/10)

COOL DOWN

FOR RECOVERY

2:00 Plantar Smash

3:00 Foam Roll Lats

(No Measure)