(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (4 Rounds for time)

Workout

WARM-UP

200m Run

Into…

25ft High Kicks

25ft Quad Pull

25ft Ankle Roll Outs

25ft High Knees

25ft Butt Kicks

Into…

1set ON A 2:00 CLOCK…

100m Run

7 Lunge + Lunge + Air Squat

Max Alt. Groiners in Remaining Time

NCFIT BENCHMARK WORKOUT

“FORREST RUMP”

4 SETS

ON A 7:00 CLOCK…

800m Run

10 Alt. DB Farmer’s Lunges (50/35)|(35/20)*

10 Toes to Bar*

Rest with Time Remaining…

-No Additional Rest b/t Sets-

*Add 5 Reps each set.

Scale tuning to 400M or bikeerg

(Score is Each Set for Time)

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

NOTE: New Benchmark

OPTIONAL FINISHER

FOR TIME

20-15-10-15-20

Plate G2OH (45/25)

Straight Leg Sit-Ups

(Score is Time)