(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

Workout

WARM-UP

3 SETS (6:00 CAP Get as far as you can…)

12 Alt Groiners

10 Push-Up to Pike

8 Cat Cows

1:00 Tuck Hold

EXTENDED WARM-UP

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

NCFIT BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

FINISHER

FOR TIME

25 Strict Sit-Ups*

50 Alt. V-Ups

100 Russian Twists**

*Fingers interlocked behind the head.

**Light weight optional

(Score is Time)