(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

7 Squat Jumps

7 Barbell Upright Rows*

7 RDL **

7 Strict Press

* Switch to Hang Muscle Cleans at Halfway

** Switch to Clean Deadlift at Halfway

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Power Clean

+

1 Hang Squat Clean

+

1 Split Jerk

(Score is Weight)

Week 3 of 8

NCFIT BENCHMARK WORKOUT

“ELIZA-PLUS”

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)