(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can)

Into..

Line Drills 25’ Each

Toe Walk

Heel Walk

High Kicks

High Knees

Buttkickers

Skips for Height

Skips for Reps

200m Run @ Hard Pace

PART B) 3 SETS (As Fast as Possible)

10 Jump Squats

10/10 SA DB Push Press

10 Up-Downs Over DB

NCFIT BENCHMARK WORKOUT

“PUNCH OUT”

FOR TIME

800m Run or 2400/1700M BikeErg

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

FINISHER

EMOM x 10 MINUTES

MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)

MIN 2 – :50 Weighted Sit-Ups

(Score is Weight)