(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

1 set

1:00 Row @ Mod Pace

10 Push-Up to Pike

10 Cat Cows

10 Moose Antlers

10 Alt. V-Ups

2 Sets

1:00 Row @ Hard Pace

8 Up-Downs

8 Glute Bridge-Ups

8 V-Ups

8 Barbell Strict Press

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Push or Split Jerk

Week 4 of 8

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

500/400m Row

10 Hand Release Push-Ups*

7 Jerks (135/95)|(95/65)**

*Increase by 5-Reps Every Round

**Option for Push or Split

(Score is Rounds + Reps)

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