(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

6 ROUNDS

2-4 Deficit Handstand PushUps

Rest as needed between rds

Part 2

20 Pull Ups

20 Dual Floor Press 50/35 35/20

40 Calorie Assault Bike or BikeErg

-Rest 1:00

20 Chest to Bar

20 Dual Floor Press 50/35 35/20

40 Calorie Assault Bike or BikeErg

-Rest 1:00

20 Bar Muscle Ups

20 Dual Floor Press 50/35 35/20

40 Calorie Assault Bike or BikeErg

Part 3

2 ROUNDS

Heavy Plate Front Delt Raises

Moderate Plate Front Delt Raises Light Plate Front Delt Raises

REST 2 mins between rds