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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod-Hard Pace

MIN 2 – 8 Push-Up to Pike + Max Plank Hold

MIN 3 – :45 Fast Up-Downs

MIN 4 – 16 Hollow Rocks + Max Hollow Hold

Workout

EMOM x 20 MINUTES

MIN 1 — 500/400M 400/300M

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

POST WORKOUT STRENGTH

10-10-10

Bench Press

*Start Moderate, build to Heavy

(Score is Weight)