(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS

1:00 Bike*

10 Toe Touch Jumping Jacks

8 Elbow Punches

8 Good Morning**

6 Broad Jumps

6 Hollow Rocks

*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard

**Round 2 Perform Hang Muscle Clean

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

Week 4 of 8

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

15/12 Cal Bike

9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)