(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Calories)

Workout

WARM-UP

AMRAP x 8 MINUTES*

:45 Bike (ez)

10 Inchworm + Downward Dog

10 Scap Pull-Ups

10 Tuck-Ups

*At 4:00 switch to:

:45 (mod)

10 Groiners

10 Ring Rows

10 Sit-Ups

STRENGTH

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

15 Bench Dips

(No Measure)

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Bike

MIN 3&4 – AMRAP of Couplet

MIN 5 – Rest

*1 Round of Couplet is…

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers

(Score is Total Cals)