(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

Workout

WARM-UP

AMRAP x 4 MINUTES

20 Crossbody Mountain Climbers

6 Scap Push-ups

6 Step-Ups

6 Slam Ball Deadlifts

6 Slam Ball Front Squats

Into…

2 ROUNDS

10 Box Jumps w/ Step-Down

8 Push-Up to Pike

8 Slam Balls

STRENGTH

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

Bench Press*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

WORKOUT

AMRAP x 16 MINUTES

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

30 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

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

KG SB: (15/10)|(10/5)

OPTIONAL FINISHER

FOR TIME

20-15-10-15-20

Alt. Plank Slam Ball Taps

40-30-20-30-40

Slamball Russian Twists

(Score is Time)