(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

3 SETS (10:00 Max)

20 Mountain Climbers

5/5 DB Up Downs

5 Scap Pull Ups + 5 Kip Swings

3 SETS

200 M Machine

5/5 DB Power Cleans

5 Bigger Kip Swings + 5 Kipping Pull Ups OR Jumping Pull Ups

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

AMRAP x 25 MINUTES

12 DB Up-Down Devil’s Clean (50/35)|(35/20)

1200M Bike/ 600M Row

12 DB Up-Down Devil’s Clean

30 Pull-Ups

*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners row and bike at the same time

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Slow machine

(No Measure)