(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – :45 Push-Up to Pike

MIN 3 – :45 Single Unders*

MIN 4 – :45 Quad Heel Taps

*Switch to Double Unders on Second Round

STRENGTH

4 SETS FOR QUALITY

4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)

250/200m EZ Row

-No additional rest b/t Sets-

(No Measure)

WORKOUT

EVERY 4:30 x 4 SETS

500/400m Row

12 Handstand Push-Ups*

50 Double Unders

*Strict Optional

(Score is Slowest Set)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Strict Press (Athlete Choice)