(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 7:00 RUNNING CLOCK…

1 ROUND

1:00 Row @ Easy Pace

10 PVC Lunge + Pass Through

10 Push-Up to Pike

Into…

2 ROUNDS

:30 Row @ Mod Pace

8 Barbell RDL

8 Barbell Behind the Neck Strict Press

8 Barbell Back Squat

Into…

1-2 ROUNDS

:30 Row @ Hard pace

6 Barbell Hang High Pull

6 Barbell Behind the Neck Push Press

6 Barbell Alt. Back Rack Lunges

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 8 of 8

WORKOUT

3 ROUNDS FOR TIME

500/400m Row

6 Power Snatches (135/95)|(95/65)

12 Alt. Back Rack Lunges

(Score is Time)