(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

EVERY 2:00 FOR 3 SETS

:45 Row (INCREASING PACE)

10 Box Step-ups*

10 Scap Pull-ups*

SET 1 – 10 Box Step-ups & 10 Scap Pull-ups

SET 2 – 6 Box Jumps w/ Step Down & 10 Kipping Swings

SET 3 – 6 Box Jumps @ workout height & 10 Big Kipping Swings

SKILL

ON A 12:00 RUNNING CLOCK…

Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up

*Focus on Hips to Bar to BMU (including press down) & Pressing Down on the Bar in the Back of the Swing of the Pull-Up.

(No Measure)

WORKOUT

FOR TIME

1500/1250m Row

Immediately Into…

6 ROUNDS

6 Bar Muscle-Ups or 12 Pull-Ups

6 Box Jumps (30/24)

Immediately Into…

1500/1250m Row

(Score is Total Time)