(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 4 MINUTES

30 Jumping Jacks

5 Inch Worms + Push-Up

5/5 DB Deadlifts

5/5 DB Upright Rows

Into…

AMRAP x 4 MINUTES

30 Alt. DB Toe Taps

5 Up-Downs Over DB

5/5 DB Power Cleans

20 Mountain Climbers

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Deadlift*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT

FOR TIME*

100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)

KG DB: (22.5/15)|(15/10)