(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

OPEN 22.3

FOR TIME

21 Pull-Ups

42 Double Unders

21 Thrusters (95/65)|(65/45)

18 C2B Pull-Ups

36 Double Unders

18 Thrusters (115/75)|(85/55)

15 Bar Muscle-Ups

30 Double Unders

15 Thrusters (135/85)|(105/65)

-Time Cap 12:00-

(Score is Time)

NON-OPEN OPTION

AMRAP x 12 MINUTES**

9-7-5

Pull-Ups*

30-30-30

Double Unders

9-7-5

Thrusters (95/65)|(65/45)*

*For the Pull-Ups and the Thrusters, the athlete has the option of increasing the skills and loading as they go through the workout.

**Athletes complete 9 Pull-Ups / 30 Dubs / 9 Thrusters…then 7 Pull-Ups / 30 Dubs / 7 Thrusters…then 5 Pull-Ups / 30 Dubs / 5 Thrusters. After this first ‘round’ athletes have the option to increase the skill of the pull-ups and load of the thrusters each consecutive round.

***Round 1 = Pull-Ups + Thrusters (95/65)|(65/45)

Round 2 = C2B + Thrusters (115/75)|(75/45)

Round 3 = BMU + Thrusters (135/95)|(95/65)

(Score is Total Reps)