(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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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)