(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

Into

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

STRENGTH

3×5

Tempo Front Squat (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“OPEN 19.1”

AMRAP x 15 MINUTES

19 Wall Balls (20/14)|(14/10)

19 Cal Row

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)