(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

2 ROUNDS

:30 Cal Bike (EZ-MOD)

8 Barbell Strict Press

10 Tall Jumps or Penguin Taps

8 Scap Ring Rows

Into…

1 ROUND

:20 Cal Bike (FAST)

8 Barbell Push Press

15 Double Unders or :20 of DU Attempts

8 Ring Rows

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Bench Press*

*Based off of 90% of Heavy 1-Rep

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

Week 5 of 9

(Score is Weight)

WORKOUT

8 SETS (:20 ON / :10 OFF)

MOVT 1 – Cal Assault Bike

MOVT 2 – Push Press (95/65)|(65/45)

MOVT 3 – Double Unders

MOVT 4 – Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)