(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

ON AN 8:00 RUNNING CLOCK…

2 ROUNDS

5/5 Moose Antlers

10 Slow Scap Pull-Ups

8 Barbell Strict Press

6 Snatch Grip Deadlift

Into…

2 ROUNDS

6 Burpees

6 Hang Snatch High Pull*

6 Ring Row

6 Kip Swings

*R2 complete Hang Muscle Snatch

EXTENDED WARM-UP

3 SETS

5 TNG Power Snatches*

1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.

**1 Rep of Complex…

2 Hips to Rig

+

1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

NCFIT BENCHMARK WORKOUT

“OPEN 19.4”

3 ROUNDS FOR TIME

10 Power Snatches (95/65)|(65/45)

12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS FOR TIME

10 Bar Muscle-Ups

12 Bar Facing Burpees

(Score is Total Time)

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

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

NOTE: Last Seen 3/15/19