(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

2 ROUNDS

1:00 Cal Bike (EZ-MOD)

5 Inchworms

5/5 Staggered Stance Good Mornings

10 Deadbugs

Into…

1 ROUND

:30 Cal Bike (FAST)

10 Up-Downs

10 Barbell RDL

STRENGTH

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

Deadlift*

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

Week 8 of 9

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES

MIN 1&2 – 35/28 Cal Bike

MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target

MIN 4 – Rest

(Score is Total Reps of Up-Downs)

KG BB: (125/85)|(85/60)