(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS (7:00 Cap)

:45 Hard Row

8 Up-Downs

6 Lunge + Lunge + Air Squat

4/4 PVC Around the Worlds

STRENGTH

4×6

Overhead Squat or Front Squats

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“THE ASSIGNMENT”

FOR TIME

21-15-9

Overhead Squat or Front (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)