(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 3 MINUTES

5 Barbell Strict Press

5 Barbell Good Mornings

10 Step-Ups

10 Cat Cows

Into…

AMRAP x 4 MINUTES

5 Barbell Push Press

5 Barbell RDL

10 Box Jumps

10 Alt. V-Ups

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“OPEN 13.2”

AMRAP x 10 MINUTES

5 Shoulder to Overhead (115/75)|(75/55)

10 Deadlifts

15 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

NOTE: New Benchmark