(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

1-2 ROUNDS

4 Inch Worms + Push-Up

6 Bootstrappers

8 Bird Dogs

10 Slow Calf Raises

Into…

AMRAP x 4 MINUTES

30 Big Jump Single Unders

8 Barbell RDL

6 Up-Down to Pike

6 Straight Leg Sit-Ups

WORKOUT

6 SETS FOR MAX REPS

MIN 1 – Max Double Unders

MIN 2 – Max Burpees

MIN 3 – 6 Tempo Deadlifts (205/145)|(145/100)*

*Strict Adherence to a Tempo @ 2121

(Score is Total Reps)

KG BB: (90/65)|(65/45)

POST WORKOUT STRENGTH

3 SETS

15 Arm Haulers

15 Band Pull-Aparts

15 Banded Overhead Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)