(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 6 MINUTES

100m Run

35 Single Unders

10 Med Ball Front Squats*

10 Groiners

* Front Squats turn to Med Ball Thrusters at 3:00 minutes

STRENGTH

8-8-8

Tempo Back Squat (32X1)

*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

WORKOUT

4 SETS FOR TIME*

40 Double Unders

40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**

-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.

**Option to use a Heavier Ball.

(Score is Total Time)

KG WB: (9/6)|(6/5)