(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 5:00 HARD CAP…

1 ROUND

10 Scap Push-Ups

8 Alt. Groiners

10 Push-Up to Pike

8 Squat Jumps

Into…

2-3 ROUNDS

6 Barbell Deadlifts

6 Barbell High Pulls

6 Barbell Strict Press

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Deadlift

+

3 Hang Power Cleans

+

3 Shoulder to OH

(Score is Weight)

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

(Score is Time)

KG BB: (70/45)|(50/35)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.