(931) 644-8890 lorencrowder15@gmail.com

Announcements

Join Crossfit Overton as we host our 4th annual Community Memorial Day Murph on Saturday, May 28th, 2022.

MURPH reminds us of that sacrifice. We do a workout that isn’t particularly enjoyable, and in some small, comparatively insignificant way, we get to see for a brief second the thought process of the brave people who serve this country. We do it for what it stands for; for what THEY stand for. We do it in memory of the fallen…so that in our busy lives, enjoying the gifts given to us by living in this country, we do not forget that living in the land of freedom isn’t free.

https://competitioncorner.net/events/7256/register?embed=True

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

EMOM x 6 MINUTES

MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges

MIN 2 – 10 Scap Pull-Ups + Max Ring Rows

MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups

MIN 4 – 300M Bikeerg @ Mod Pace + Max Air Squats

MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows

MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Back Squat*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 400M/300M BikeErg

*slow and steady. Touch up for murph

(Score is Rounds + Reps)