CrossFit Overton, OSF Cookeville – CrossFit
Metcon (Time)
Workout
WARM-UP
400M BikeErg
Then…
ON AN 8:00 RUNNING CLOCK…
2-3 SETS
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
4/4 Samson Stretch*
*Second Round grab a plate and switch to Overhead Plate Walking Lunges.
HERO WORKOUT
“WHITE”
5 ROUNDS FOR TIME
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunges (45/35)|(25/15)*
400M Row or 800M Bike
(Score is Time)
NOTE — Option to hold plate in gun hold position or behind head.
FINISHER
FOR QUALITY
200m Plate Gun Walk (Athlete Choice)*
*Every break, perform 30 Alt. High Knees.
(No Measure)