(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

EMOM x 6 MINUTES

MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises

MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps

MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold

MIN 4 – 30 Double Unders + Max Cat Cow

MIN 5 – 12 Med Ball Thrusters + Max Overhead Hold

MIN 6 – :30 Slow Barbell High Pull + Max Alt V-Ups

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Score is Weight)

Week 8 of 8

WORKOUT

AMRAP x 13 MINUTES

40 Double Unders*

30 Wall Balls (20/14)|(14/10)

20 Toes to Bar

*Option for ‘Unbroken.’

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

40 Double Unders*

30 Wall Balls (20/14)|(14/10)

20 Toes to Bar

*Option for ‘Unbroken.’

(Score is Rounds + Reps)