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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

:30 Bike (Easy)

:30 Bike (Legs Only)

:30 Bike (Arms Only)

:30 Bike (Mod)

2 ROUNDS

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)

6 Up-Downs

*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

WORKOUT

1. EMOM x 10 MINUTES

MIN 1 – 6 Ring Muscle-Ups

MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)

-Rest 3:00 b/t Part 1 & 2-

2. EMOM x 6 MINUTES

MIN 1 – 10 Burpees

MIN 2 – 12/10 Max Cal Bike

RMU Option 1: Strict Pull-Ups

RMU Option 2: Burpee Pull-Ups