(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

20 Mountain Climbers

5 KB Deadlifts (Athlete Choice)*

5 Russian KB Swings

10 KB Goblet Squats

5 Russian KB Swings

5 KB Deadlifts

*KB should be light enough to perform the whole complex unbroken each round!

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

FOR TIME*

P1 2,000/1,600M Row (switch however)

P2 4,000/3,200M BikeErg (switch however)

Into

80 Deadlifts (225/185)(185/135)

100 KB Swing (70/53 |(53/35)

120 Hand Release Push-ups

Into

P1 & P2 2,000/1600M Ski (one works, one rest)

(Score is Time)

*Switch the machine however until 2,000M on rower and 4,000 on BikeErg

*one works, one rest on ski erg

KG KB: (24/16)|(16/12)

COOL DOWN

FOR RECOVERY

5:00 Slow Walk, Bike, or Row*

*Nasal Breathing Only

(No Measure)