(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

6 Minute Running Clock…

400m run

In time remaining AMRAP of *

5 Barbell Deadlifts

5 High Pulls

5/5 Elbow Punches

5 Strict Press

5 Up Down + High Jump

*First round with a PVC, from here move to a barbell.

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

(Score is Time)

(70/47.5)|(52.5/35)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.